MINDFULNESS
MANAGING STRONG EMOTIONS BY DISTRACTING OUR ATTENTION BY DOING SOMETHING WE ENJOY.
WHAT IS ACTIVITIES?
Stop, Take a Step Back, Observe, and Proceed Mindfully
WHAT ARE THE STOP SKILLS?
Distracting yourself by doing something nice for someone
WHAT IS CONTRIBUTING?
Imagine very relaxing scenes of a calming, safe place. Imagine things going well; imagine coping well. Imagine painful emotions draining out of you like water out of a pipe.
WHAT IS IMAGERY?
Temperature, Intense Exercise, Paced Breathing, Progress Muscle Relaxation
WHAT ARE THE TIPP SKILLS?
Accepting things you can't change
WHAT IS RADICAL ACCEPTANCE?
WHAT IS WISE MIND?
Leave the situation mentally by moving your attention and thoughts away
WHAT IS PUSHING AWAY?
Open your heart to a supreme being, greater wisdom, or your own Wise Mind. Ask for strength to bear the pain in this moment.
WHAT IS PRAYER?
Holding your breath and putting your face in ice cold water
WHAT IS TEMPERATURE?
A WAY TO CHANGE HOW YOU FEEL BY CHANGING YOUR FACIAL EXPRESSION.
WHAT IS A HALF-SMILE?
PAST SITUATIONS OF YOURSELF OR OTHERS CAN HELP TO CAST A MORE POSITIVE LIGHT ON YOUR OWN SITUATION.
WHAT IS COMPARISON?
Get outside, take a short walk, go get your favorite coffee drink or smoothie, read a magazine or newspaper; surf the web; take a 1-hour breather from hard work that must be done.
WHAT IS VACATION?
Expend your body’s stored-up physical energy by running, walking fast, jumping rope or jumping jacks, playing basketball, weight lifting, putting on music and dancing.
WHAT IS INTENSE EXERCISE
Refusing to tolerate a situation or giving up.
WHAT IS WILLFULNESS?
Don't judge, stay focused, do what works
WHAT ARE MINDFULNESS HOW SKILLS?
Example: Read; do word or number puzzles; count numbers, colors in a poster, tiles on a wall, anything; repeat the words to a song in your mind.
Thoughts
Creating value or purpose in the pain
WHAT IS MEANING?
Tensing and relaxing each muscle group
WHAT IS PROGRESSIVE MUSCLE RELAXATION?
Allowing the world to be what it is and participating in it fully.
WHAT IS WILLINGNESS?