What is Self-Soothe?
Using the 5 senses to ground and comfort yourself
What is Pros and Cons?
Thinking about the good and bad outcomes of either acting on or resisting urges.
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
Refocusing attention from yourself to what you can do for others
Replacing immediate negative events or emotions with more positive ones.
Identifying what you have control over, what you don't have control over, and skillfully letting go of things you cannot control.
To describe Walking the Middle Path, we use these two words:
Both, And
What are the two rules for Vacation?
1. Don't take vacations that will harm you.
2. Don't make your vacation too long.
What is not part of acceptance?
Agreement or Approval
What does it mean to be Willing?
Willing means that you make efforts to help, try something, accept things for what they are & not fight against them
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
TRUE/FASLE: We must radically accept all possible outcomes and situations, even if we don't like them.
FALSE - We must only radically accept the realistic limitations.
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.
Trying to 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 sort of say in your mind, 'Could be worse'.
Give an example of Self-Soothe for each of the 5 senses
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 mindful snack, savor and experience each bite. TOUCH: Take a bubble bath, pet your dog, squeeze a fidget.
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.