Basic Principles
The idea that two opposing ideas can be true at the same time
What is dialectical?
intentionally being in the present moment
what is mindfulness?
The A in Wise Mind ACCEPTS
what is Activities?
This is different than an action, in that we don't necessarily follow through on it
What is an urge?
The V in GIVE Skills
What is validate?
the ability to make healthy decisions about your life based on both your rational thoughts and your emotions
what is wise mind?
these skills include observe, describe, and participate
what are the "what" skills?
The V in IMPROVE the Moment
What is Vacation?
Alex drew this out on the white board with help from the group
What is the model of emotions?
What are GIVE skills?
acting or thinking about something without emotions present or without taking your feelings into account
what is reasonable mind?
these skills include don't judge, stay focused, and do what works
what are the "how" skills?
An example of this ACCEPTS skill is to help a friend or sibling with homework
What is "Contributing"?
this acronym describes skills to increase positive emotions and reduce vulnerability to Emotional Mind
What is ABC Please?
The A in DEAR MAN
What is Assert?
when your emotion consumes you and it’s hard to think about the consequences
what is emotion mind?
Notice but don’t evaluate as good or bad. Stick to the observable facts of the situation, using only what is observed with your senses
what is "Don't judge"?
This skills involves thinking through short-term and long-term consequences.
What are Pros and Cons?
Do at least one thing each day to feel competent and in control of your life. The idea is to challenge yourself a little, get better at something, or cross something off your “todo” list
What is Build Mastery?
Use these skills to get someone to do what you want
What are DEAR MAN skills?
what is a mouse?
Put words on the experience: Label what you observe with words.
What is "describe"?
Used when emotional arousal is VERY HIGH!!!!
What are TIPP skills?
What is Opposite Action?
Be willing to GIVE TO GET. Ask for the other person’s input. Offer alternative solutions to the problem.
What is Negotiate?