Mindfulness
Distraction Skills
Self-Soothe/ IMPROVE Skills
Pros & Cons/Reality Acceptance
Random
100
What is Mindfulness?
Being present in the moment
100
What is the distraction acronym? Wise Mind: ________
Wise Mind: ACCEPTS
100
What is Self-Soothe?
Using the 5 senses to ground and comfort yourself:
100
What is the Pros and Cons skill?
Thinking about the good and bad outcomes of tolerating and not tolerating distress.
100
What are the Three States of Mind?
Emotion Mind, Reasonable/Rationale Mind, Wise Mind
200
True/False: Mindfulness is a relaxing activity and can help prepare you for sleep in the evening
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
200
How is contribution a distress tolerance skill?
C- Contribution: allows us to refocus attention from yourself to what you can do for others, and distract yourself from any distress you may be feeling
200
What does it mean to IMPROVE the Moment?
Replacing immediate negative events or emotions with more positive ones.
200
What is Radical Acceptance?
Identifying what you have control over, and what you don't have control over and making a choice to accept and let go of things you cannot control.
200
What are Dialectics?
Things that are in conflict, but both are true and real
300
Give three examples of mindfulness activities
Body Scan, Meditation, Deep Breathing, Mindful Eating, Teflon Mind, etc.
300
What is the difference between the "push away" emotions skill and avoidance?
With the Push Away skill, you only temporarily push away the thought/distress.
You must bring it back when you're better ready to manage it!
300
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 special treat, and eat it slowly, savoring each bite. TOUCH: Take a bubble bath. Pet your dog
300
What is not part of radical acceptance?
Agreement
Approval
300
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
400
What are the "What Skills" of Mindfulness
Observe, Describe, Participate
400
Provide the definition and give one example of Opposite Emotion, or creating a new emotion?
Acting opposite to our current emotional state/urge.
Example: Take a walk around the block when feeling tired
400
What does the IMPROVE acronym stand for?
Imagery, Meaning, Prayer, Relaxation, One Thing at a Time, Vacation, Encouragement
400
What are the some options to manage painful situations?
1. Change the situation/Solve the problem
2. Change how you feel/think about the situation
3. Accept it
4. Stay miserable
400
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.
500
What are the "How Skills" of Mindfulness?
Nonjudgmentally, One-minded, Effectively
500
How can you use Comparison in a way that it is helpful for you in managing your emotions?
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'.
500
How can you practice the V (Vacation) in Improves in a healthy way?
1. Don't take vacations that will harm you. Make sure that you are able to relieve your stress.
2. Don't make your vacation too long. Be mindful of how long, and aim for 15 minutes or less
500
What is Turning the Mind?
Making a conscious decision to accept over and over.
500
What does the acronym TIPP stand for?
T- Temperature, I - Intense Aerobic Exercise, P- Paced Breathing, P - Progress Muscle Relaxation
