Mindfulness
Name the three states of mind
Emotion Mind
Reasonable Mind
Wise Mind
What does dialectical mean?
Two opposite ideas, or perspectives can be true at the same time.
Name 3 things you could do to self soothe with the senses.
Ex. listen to music, get into comfortable clothes, look at comforting pictures.
What is the opposite of willingness?
Willfulness
Which skill involves doing the opposite of what you feel?
Opposite action
Name the three WHAT skills
Observe
Describe
Participate
Give an example of a dialectical statement
Ex. I'm feeling happy and sad, the teacher is nice and strict, I'm doing the best I can and I need to do better.
What does TIPP stand for?
Temperature
Intense Exercise
Paced Breathing
Progressive Muscle Relaxation
Provide an example of willfulness
Ex. Refusing to do homework for a teacher that you don't like.
I'm feeling sad and I want to change how I feel, how could I use opposite action?
Ex. Getting up and going for a walk.
Which mindfulness skill involves having a "slippery mind" and letting thoughts come and go freely?
The Observe Skill
What does it mean to validate?
To communicate that a person's feelings, thoughts and beahviours make sense.
You are feeling distressed and want to distract from the situation. Name four ways you could do so.
ex. activities, contributing, comparisons, emotions, pushing away, thoughts, sensations
What are our 5 options when faced with a problem?
1. Solve the problem
2. Change how you feel about the problem
3. Accept the situation
4. Stay miserable
5. Make the situation worse
What is the urge associated with fear/anxiety and what is the opposite action?
To avoid
To approach
Which state of mind am I in if I run onto the field to celebrate with my teammates after winning a soccer tournament?
Emotion mind
Give one self invalidating statement
Ex. I shouldn't be feeling this way, I'm overreacting.
What is the skill that involves accepting things for what they are?
Radical acceptance
You want to use the temperature skill but don't have access to a bowl of ice water. What could you do instead?
Ex. splash water from a cold water bottle on your face, use an ice pack, take a cold shower, etc.
What is the urge associated with anger and what is the opposite action?
Urge - to attack
Opposite action - To gently avoid
Give am example of using wise mind.
ex. Balancing both emotion and facts and listening to my intuition/gut.
Your friend has just gone through a breakup. To cheer them up, you say "don't worry, things will get better". Is this an example of validation? (True or False)
Describe how you could use three distress tolerance skills if you were feeling upset after failing a test.
Ex. Go to the washroom to splash cold water on face (temperature), listening to music to self soothe, using radical acceptance to accept the test grade for what it is.
Describe how you could use three distress tolerance skills if you were upset because a friend has cancelled plans at the last minute with little explanation.
Ex. Using TIPP, Self Soothe, Improve the Moment, radical acceptance, distract with wise mind accepts etc.
Under what conditions would opposite action be useful?
If the emotion does not fit the facts or when the emotion, its intensity or duration are not effective.