Core mindfulness
The state of mind that is ruled from strong feelings
What is emotional mind?
How can you use your senses to manage strong emotions?
What is self-soothe?
What are three things that an emotion can influence?
What are thoughts, physical sensations, and action urges?
Name all 7 parts of Dearman
Describe, Express, Assert, Reinforce, stay Mindful, Appear confident, and Negotiate.
The what skill that means putting words to what you notice
What is describe?
The state of mind where one gets stuck in black and white thinking
What is reasonable mind?
What are the ACCEPTS skills?
What are distraction skills that that we DO or use: Activities, Comparisons, Contribute, Emotions, Push away, Thoughts, and Sensations.
What does opposite action mean?
Name all 4 GIVE skills
What are be Gentle, act Interested, Validate, and use an Easy Manner.
The skill that means becoming fully involved in the activity happening right now
What is the what skill "participate?"
Which "what skill" means noticing what is happening inside or outside of you?
What is observe?
What are IMPROVE skills?
They are the distracts skills that we gain when we use Imagery, Meaning, Prayer, Relaxing, One thing in the moment, a brief Vacation and with self-Encouragement, and rethinking the situation.
When an emotion fits the facts and a situation can be changed, what kind of a strategy can help?
What is problem-solving?
Someone is upset and you immediately give advice before hearing their whole story. What could you do differently?
What is listen first, validate their experience, ask what they need, and offer advice only when appropriate.
How can participating help someone who overthinks in situations?
What is it redirects attention towards the present activity or moment and engagement (rather than getting stuck in self-conscious thoughts).
True or False: Mindfulness means clearing your mind of all thoughts.
What is False. It means noticing experiences and returning attention to the present.
What two skills can we use to consider whether to make a choice?
What are the STOP and the pros & cons skills?
You are angry because someone intentionally insulted you. Does opposite action always mean acting happy and pretending nothing happened? Explain
What is no. You are human and have human reactions. The anger may fit the facts. Respond assertively, set a boundary, and or problem-solve rather than retaliate.
You want to preserve a friendship, achieve your goal and maintain your self-respect, but these goals conflict. What could you consider?
What is identify which goal matters most in the situation, then choose and balance Dearman, Give and Fast skills accordingly. Don't forget to use Validation!
What does Wise Mind help you balance?
What is emotional experiences and logical reasoning.
You cannot change a stressful event that happened, but you can choose your next action. Which 'how" skill focuses on doing what works in a situation?
What is effectively?
Name two ways to reduce emotional vulnerability before a stressful work/school day.
What are: get adequate sleep, eat regularly, take prescribed medications as directed (if applicable), prepare for the day, use movement, or plan coping strategies.
You feel jealous after seeing a friend's photo on social media and assume everyone has a better life than you do. Name two skills you can use.
What are check the facts and reduce vulnerability; you might also limit unhelpful comparison and practice self-validation.
Name all four FAST skills
What is be fair, don't apologize, stick to values and be truthful.
A person says, "I shouldn't feel anxious." How can they reframe this nonjudgmentally?
What is (example, "I notice anxiety right now. Feelings are experiences, not moral failures.")