Mindfulness
What are the three "what skills?"
Let's Practice Using the What Skills:
Observe: Notice internal and external events
Describe: Put words on what you notice
Participate: Make decisions based on what you Observed and Described
What are types of skills to use to assist with approaching a stress, trigger or crisis?
Survival skills, crisis survival skills, accepting reality skills
What is 1. Increase ability to say no/assert needs respectfully. 2. Build and keep healthy relationships. 3. Increase self-respect in relationships. 4. Find balance of wants and needs/priorities and demands.
Goals of Interpersonal Effectiveness
What does "emotional regulation" mean to you?
Free
Nonjudgmental attention to the present moment: connected to your life.
What is mindfulness?
What are the three "how" skills?
Let's Practice Using the How Skills:
Non-judgmentally: Focus on the facts
One-mindfully: Focus on one thing at a time
Effectively: Make decisions that move you toward your goals
What is ACCEPTS crisis survival skill?
Distract myself with activities, comparisons contributing, emotions, pushing away, thoughts and sensations.
What is “Broken Record” IPE skill?
Be a broken record with myself. Keep coming back to my needs.
What does PLEASE mean in emotional regulation?
PLEASE
treat PhysicaL illness
balanced Eating
Avoid mood alerting drugs
balanced Sleep
balanced Exercise
Deal with the crisis, feel your feelings, accept the problem.
Take a break, focus on something else for awhile.
How can you use your 5 senses to be mindful?
Observe using your 5 senses:
What are 5 things you see?
What are 4 things you can hear?
What are 3 things you can feel?
What are 2 things you can smell?
What is 1 thing you can taste?
What are accepting realizing skills?
Pros and Cons, Turn the Mind, Radical Acceptance, Willingness
What is “Ignore” IPE skill?
Ignore the judgement of others.
What would an "opposite action" be to being sad and withdrawing from your friends?
Increase understanding of emotions
Reduce emotional suffering
Reduce emotional vulnerability
Increase positive emotions (mastery/fun)
What is emotional regulation?
What would it look like for you to take a moment to pause?
Moment to Pause:
Take a quick moment to check in with myself on the outside, inside and in my interactions.
What are times of crisis, triggers, needing a break, when you are out of your window of tolerance, need to ground yourself, etc.
Opportunities to practice distress tolerance skills.
What is “FAST” IPE skill?
Be fair to myself, apologize less, stick to my values, and be truthful with myself.
What does it mean to you to "check the facts" when you are feeling upset about a situation?
Ask yourself these questions when you are checking the facts.
1. What event triggered my emotion?
2. What interpretations or assumptions am I making about the event?
3. Does my emotion and intensity match the facts of the situation? Or does it match my assumptions about the situation?
Increase ability to say no/assert needs
respectfully
Build and keep healthy relationships
Increase self respect in relationships
Find balance of wants and needs/priorities and
demands
What is interpersonal effectiveness?
Let's check in with how your body is feeling.
You can notice your feet on the floor, notice the sensations of your feet touching the floor. The weight and pressure, vibration, heat.
You can notice your legs against the chair, pressure, pulsing, heaviness, lightness.
Notice your back against the chair.
Notice your hands. Are your hands tense or tight. See if you can allow them to soften.
Notice your arms. Feel any sensation in your arms. Let your shoulders be soft.
Notice your neck and throat. Let them be soft. Relax.
Soften your jaw. Let your face and facial muscles be soft.
Then notice your whole body present. Take one more breath.
Free
Describe a time when you needed to practice a Distress Tolerance skill and/or how you can use one in the future.
Free
Give an example of when you can use an Interpersonal Effectiveness skill and how it can help you.
What does it mean to "pay attention to positive events"?
If you notice yourself paying attention only to the negative aspects of an event try to stop and refocus on the positive aspects of the event instead. Make it a point to notice small positives in each day or event. Don't let minor issues ruin your moments.
Provides gentle, informal exposure to emotions with a sense of self-efficacy
Regulates emotions by decreasing their intensity
Allows for a more complete expressions of emotions cueing a fuller adaptive response
What is validation?