Mindfulness
What is Mindfulness?
Being present in the moment without judging
What is the acronym for distraction skills?
Hint: Wise Mind _ _ _ _ _ _ _
ACCEPTS
What is Pros and Cons?
Thinking about the good and bad outcomes of tolerating distress vs. acting impulsively on emotions.
What are the Three States of Mind?
Emotion Mind, Reasonable/Rational Mind, Wise Mind
False: Mindfulness is like exercise for your brain, it requires focus and attention. It is not always pleasant or relaxing, especially if you are attending to aversive, uncomfortable, or painful experiences
What is Contributing?
Refocusing attention from yourself to what you can do to help others
Replacing immediate negative events or emotions with more positive ones.
What is Radical Acceptance?
Identifying what you have control over, what you don't have control over, and skillfully letting go of things you cannot control.
What is Dialectical Thinking?
It's the opposite of black and white thanking.
Seeing the "shades of gray"
When two things that seem to be opposite can be true at the same time.
Give three examples of mindfulness activities
Body Scan, Meditation, Deep Breathing, Mindful Eating, Mindful Walking
What is the difference between Push Away (emotions) and Avoidance of emotions?
With the Push Away skill, you only push away the thought/distress temporarily.
You must bring it back when you're better ready to manage it!
Examples: VISION: Walk in a pretty part of town. Look at the nature around you. HEARING:Listen to beautiful or soothing music, or sounds of the ocean. SMELL: Smell breakfast being cooked. Light a candle. TASTE: Have a special treat, and eat it slowly, savoring each bite. TOUCH: Take a bubble bath. Pet your dog
What is not part of Radical Acceptance?
Agreement, Approval.
It's just accepting that "It is what it is", and not fighting it.
What does it mean to be Willing?
Willing means that you don't resist reality and at least try something new, like accepting things for what they are & not fight against them.
Provide the definition and give one example of creating Opposite Emotions.
Acting opposite to our current emotional state/urge.
Example: Take a walk around the block when feeling tired
Imagery, Meaning, Prayer, Relaxation, One Thing at a Time, Vacation, Encouragement
1. Change the situation/Solve the problem
2. Change how you feel/think about the situation
3. Accept it
4. Stay miserable
TRUE/FALSE: Distress tolerance skills should be used in every situation and for solving all problems.
FALSE - Distress tolerance skills will be most effective when they are reserved for a true crisis situation.
Describe the proper way to use Comparison
Compare your current situation or the current crisis to a situation that's worse than the one you're in now.
Ex: You could compare yourself to people who have less than you have or you could think about times in your life when things have been a lot harder or you didn't have the same resources you have now.
You're trying to get yourself to think, 'It could be worse'.
How can you take a mental Vacation?
Close your eyes and think of a soothing, calm place, and imagine what it would be like to be there, right now.
Notice the sights, smells, sensations, etc.
What is Turning the Mind?
Making a conscious decision to accept, over and over
Draw a DBT-style Pros and Cons list on the board
Should have 4 boxes: Pros of resisting urge, Cons of resisting urge, Pros of giving in to urge, Cons of giving in to urge.