MINDFULNESS
DISTRACTING SKILLS
SELF SOOTHING SKILLS/ IMPROVE
PROS AND CONS / ACCEPTING REALITY
MISCELLANEOUS
100

 WHAT IS MINDFULNESS?

BEING PRESENT IN THE MOMENT.

100

WHAT IS ACTIVITIES?



MANAGING STRONG EMOTIONS BY DISTRACTING OUR ATTENTION BY DOING SOMETHING WE ENJOY.

100

WHAT ARE THE DBT 5 SELF-SOOTHING SKILLS



USING 5 SENSES TO HELP COMFORT OURSELVES.

Touch, taste, smell, hearing, movement and sight

100

WHAT ARE THE TIPP SKILLS?

Changing our body's chemistry during a crisis. 

Tip the temperature, intense exercise, paced breathing and progressive muscle relaxation 

100

WHAT ARE THE 4 CATEGORIES OF CRISIS SURVIVAL DISTRESS TOLERANCE SKILLS?

DISTRACTING, SELF-SOOTHING, IMPROVE THE MOMENT, AND TIPP skills 

200

WHAT IS OBSERVING?

JUST NOTICE WITHOUT REACTING OR DESCRIBING.

200

WHAT IS CONTRIBUTING?

REFOCUSING ATTENTION FROM YOURSELF TO WHAT YOU CAN DO FOR OTHERS

200

WHAT IS IMPROVING THE MOMENT?


REPLACING IMMEDIATE NEGATIVE EVENTS OR EMOTIONS WITH MORE POSITIVE ONES.

200

WHAT IS RADICAL ACCEPTANCE?


IDENTIFYING WHAT YOU HAVE CONTROL OVER, WHAT YOU DON'T HAVE CONTROL OVER AND SKILLFULLY LETTING GO OF THINGS YOU CAN'T CONTROL. DOES NOT MEAN APPROVAL OR RESIGNATION, IT MEANS FOCUSING YOUR ENERGY ON WHAT YOU HAVE CONTROL OVER.

200

WHAT ARE THE THREE STATES OF MIND?


EMOTIONAL MIND, REASONABLE MIND AND WISE MIND

300

WHAT IS PARTICIPATING?


Jumping in with both feet, allowing yourself to be present and partake in all activities, or the task at hand without judgment

300

WHAT IS REPLACING EMOTIONS? provide an example.

REPLACING CURRENT NEGATIVE EMOTIONS WITH ANOTHER LESS NEGATIVE EMOTION.

300

WHAT IS IMAGERY?


USING YOUR IMAGINATION TO CREATE AN EXPERIENCE THAT CAN DISTRACT, AND SOOTHE.

300

FREEBIE!! You win free points!

Free points!

300

NAME 2 THINKING MISTAKES

Catastrophizing

mindreading

all-or nothing thinking

emotional reasoning

should statements

400

WHAT ARE MINDFULNESS "WHAT" SKILLS?



OBSERVE, DESCRIBE, PARTICIPATE

400

WHAT IS COMPARISON?


COMPARING THE SITUATIONS OF OTHERS CAN HELP TO CAST A MORE POSITIVE LIGHT ON YOUR OWN SITUATION, OR COMPARE TO A TIME YOU WERE AT A LOW IN CRISIS AND MADE IT THROUGH THE MOMENT 

400

WHAT ARE RELAXATION SKILLS?



DEEP BREATHING, PROGRESSIVE MUSCLE RELAXATION, AND YOGA.

400

WHAT IS ACCEPTING REALITY?

"THE PROBLEM IS NOT THE PROBLEM. THE PROBLEM IS YOUR ATTITUDE ABOUT THE PROBLEM. DO YOU UNDERSTAND?"

Accepting situations for what they are

400

WHAT ARE DIALECTICS?


TWO OPPOSING SIDES WHICH CAN BOTH BE TRUE

500

WHAT ARE MINDFULNESS HOW SKILLS?

NONJUDGMENTAL, ONE-MINDFUL, AND EFFECTIVE

NONJUDGMENTAL, ONE-MINDFUL, AND EFFECTIVE

500

WHAT IS THE ACRONYM TO AID IN REMEMBERING CRISIS SURVIVAL DISTRACTION SKILLS?



Wise mind ACCEPTS

500

WHAT IS THE MEANING SKILL?


USING YOUR REASONABLE MIND TO FIND A PURPOSE TO UNDERSTAND YOUR SITUATION.

500

WHAT IS TURNING THE MIND?


YOU ARE IN THE DRIVER'S SEAT OF YOUR THOUGHTS, FEELINGS, IMPULSES AND BEHAVIORS. YOU DECIDE WHICH ROAD/DIRECTION; LEFT/RIGHT EXIT, U TURN, PULL OVER AND STOP. MAKING A CONSCIOUS DECISION TO ACCEPT OVER AND OVER.

500

WHAT IS DBT?

DIALECTICAL BEHAVIORAL THERAPY

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