Definition
What does STOP skill stand for?
S-Stop
T-take a step back- take 3 mindful breaths
O-Observe
P- proceed mindfully
You are having a bad day at school and you want to use your self soothe skill to help you feel better while in class. What could you do?
any self-soothe skill and for the shortest amount of time needed to reduce the emotion
Demonstrate and describe paced breathing.
Demonstrate any of the following- boxed breathing, breathing with a longer exhale, 4-2-8 breathing
Does using distress tolerance skills solve the problem you are having?
No, it helps reduce emotions so you are then able to problem solve effectively.
What is the difference between reality acceptance and radical acceptance?
Reality acceptance- the acceptance of what is
radical acceptance- is accepting with our whole body and heart all the way
You are in the middle of an important conversation with a friend and keep getting interrupted by a family member. You feel annoyed and frustrated and have the urge to yell at your family member. List two skills that you could use to reduce your feelings and explain why you would use them.
BONUS: What can you do to troubleshoot if you still are having strong urges to act on your emotion urge?
any 2 DT skills with appropriate explanation
Teach the group half smile and willing hands. We need to know what to do and why we would do it.
show posture for both poses and explain that we use these poses to move towards acceptance and willingness
What are the how skills in mindfulness?
non-judgmentally, one-mindfully, effectively
What does TIP stand for?
Bonus:
What are the three thing you must do for the Temperature skill?
Temperature
Intense Exercise
Paced Breathing
Pair muscle relaxation
You are gearing up for a big presentation, one which you are feeling very nervous about because public speaking is hard for you. You wake up feeling tired and nervous, and at the same time, you know you are well prepared. Tell us how you would use the E - from IMPROVE to help you as you get ready and head off to do your presentation!
E- Encouragement - Use your inner cheerleader to say things like "you've got this! You can do it! You have worked so hard... you just gotta show them what you know!" Maybe even do a power pose!
How can you demonstrate making meaning out of a difficult time you've been through?
I learned I am stronger than I realized
I practiced finding gratitude in the small things
I did a lot of hard things and became more resilient
I tackled a big project
I held to my values even when it was hard
I got clarity in my beliefs and values
I got a lot of practice with my distress tolerance skills!
Your favorite clothing store is having a big sale. Create a pro/con list for spending the $100 in your savings account on new clothes. Have one item in each each box and label it as a long or short term outcome.
BONUS: Label the short/long term consequences appropriately... share your wise-minded decision.
need something in each category-
Pros and cons to spending $100
Pros and cons to not spending $100
Label short term and long term. Decide what would be most effective for you to do and why. (e.g. I decided to buy a few items I really wanted and save the rest for later)
What is the ACCEPTS skill used for? Name 3 of the skills the letters stand for.
ACCEPTS is used for wise minded distractions.
Activities
Contribution
Comparision
Emotions (different)
Push away
Thoughts
Sensations
You overslept for school or work in the morning and nothing is going according to plan so you are running late. You are feeling panicked and angry with yourself. What are two skills you can use to not make the situation worse? Explain why they would help reduce your feelings?
Any 2 DT skills with explanation about how they are helpful. and the answer can not include any problem solving.
Demonstrate how you would use the self-soothe skill with movement and one other sense.
Any demonstration that includes the use of movement and one other sense- touch, taste, hearing, smell, vision
You just had a fight with your close friend and can't stop thinking about it. You continue to find yourself ruminating on what you could have said instead and continue to berate yourself... your inner critic is strong and you are suffering. You want to lessen your suffering in this moment, you know you cannot do anything to fix it right now, and want to let go of your thoughts. What reality acceptance skill can you use to help you in this moment?
Mindfulness of Current Thoughts - you can use the breathe, willing hands / half smile, and turning the mind to help you in your follow through. And allowing your thoughts to come and go, observing them, and not getting stuck in the wrestle, rumination, or spirals of criticism and catastrophe, will help you to experience the freedom from added suffering and extend compassion towards yourself.