Mindfulness
Distress Tolerance
Emotional Regulation
Interpersonal Effectiveness
Random :p
100
The definition of mindfulness
What is being aware of your present moment without judgement and without trying to change it
100
Why we bother tolerating painful feelings and urges (name one)
What is:
1. Pain is part of life and cant always be avoided
2. If you cant deal with your pain, you may act impulsively
3. When you act impulsively, you may end up hurting yourself, hurting someone else, or not getting what you want
100
Love, fear, joy, shame, anxiety, rage, calm, and hurt are examples of these
What are emotions
100
The goals of interpersonal effectiveness
What is:
1. Keeping and maintaining healthy relationships
2. Getting somebody to do what you want
3. Maintaining your self respect
100
Combining emotional mind and reasonable mind
What is Wise Mind
200
Why we bother with mindfulness (name one)
What is:
1. Give you more choices and control over your behavior
2. Reduce your emotional suffering and increase your sense of well-being
3. Help you make important decisions
4. Help you focus
5. Increase compassion for self and others
6. Lessen pain, tension, and stress
200
Draw a Pros and Cons table on the board
200
*sheet of paper*
What is a Model of Emotions
200
The GIVE Skill
What is be Gentle, act Interested, Validate, and use an Easy manner
200
Scenario: I am sad and am listening to sad music. After a while, I do not want to be sad anymore. Name an example of opposite action I can do
Listen to fun, upbeat music; get up and dance; other possible answers
300
The three states of mind
What is:
1. Emotional Mind
2. Reasonable Mind
3. Wise Mind
300
The self-soothe six senses
What is:
1. Vision
2. Hearing
3. Smell
4. Taste
5. Touch
6. Movement
300
ABCPLEASE
What is Accumulate positive experiences, Build mastery, and Cope ahead
300
The FAST Skill
What is be Fair, no Apologies, Stick to your values, and be Truthful
300
Your family member asks you to go somewhere with them and you have other priorities today. You could use this skill when responding to them
What is FAST Skill
400
The WHAT skills
What is Observe, Describe, and Participate
400
TIPP skills
What is Temperature, Intense exercise, Paced breathing, and Progressive Muscle Relaxation
400
This is what you do when you decide an emotion is not helping you or is very painful. You use this skill to change or reduce the emotion.
What is opposite action
400
If you want to get what you want from someone else, this is the skill you would use
What is DEARMAN
400
ACCEPTS
What is Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, and Sensations
500
The HOW skills
What is Non-Judgmentally, One-Mindfully, and Effectively
500
IMPROVE the Moment
What is Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, and Encouragement
500
ABCPLEASE
What is Physical iLlness, Balance Eating, Avoid mood-altering substances, Balance Sleep, and Get Exercise
500
DEARMAN
What is Describe, Express, Assert, Reinforce (Reward), Mindful, Appear confident, and Negotiate
500
When you are in crisis, using the TIPP skills can activate this
Parasympathetic Nervous System