IMPROVE the Moment
What is IMPROVE used for?
To change an immediately negative moment into a positive one
What does radical mean in radical acceptance
All the way
What is mindfulness of current thought used for?
To become aware of thoughts that come into our mind and to create space between our thoughts and reactions/ feelings
What is mindfulness about
Being in the present moment; intentional attention
These are the conferences in the NFL
AFC and NFC
Name what the 'I' stands for and one way to use it
Imagery- example
False- Liking the situation has nothing to do with accepting it
False: Thoughts are sensations that run through our brain and have nothing to do with facts
What are the two states of mind
The football field is this long
100 yards
It helps to find meaning in a difficult situation.
Provide an example of radical acceptance you have had in your life
Example
Give an example of a way that you could change the relationship you have with a thought through changing tone
Example
Name the four modules of DBT
1. Mindfulness
2. Distress Tolerance
3. Emotion Regulation
4. Interpersonal Effectiveness
A safety counts as this many points
2
True or False: IMPROVE the moment uses pros and cons to change emotion
False- It uses thinking to change emotions
Name a factor that interferes with radical acceptance
You don't have the skills; you believe accepting it means it's approving or making light of it; emotions overwhelm you
Name the 2 of the 4 steps for mindfulness of current thought
1. Observe your thoughts
2. Adopt a curious mind
3. Remember: YOU ARE NOT YOUR THOUGHTS
4. Don't block or suppress thoughts
Explain the Dive Reflex
A reflex that is enacted when a person is submerged in cold water that conserves energy by slowing respiration and heart rate
How many players make up a roster in the National Football League
53
True or False: Vacations in IMPROVE can be brief
True- you don't have to go anywhere to take a vacation for the purpose of IMPROVE
Name the four things that have to be radically accepted
1.Reality as it is
2. Limitations on the future
3. Everything has a cause
4. Life is worth living even with painful emotions
Name one of the mindfulness of current thoughts exercises from the handout
Observing thoughts as a conveyor belt, as water, changing voice tone, opposite action, imagery
Nonjudgmentally, one-mindfully, effectively
This is the last player on the defense to stop a player from scoring a touchdown (based on lining up)
Safety