Mindfulness
Name the three states of mind
What are emotional, logical and wise mind
Treating physical illness, balance eating, avoid mood altering drugs and alcohol, balance sleep and get exercise make up what skill?
What is the PLEASE skill.
The acronym STOP stands for:
What is: Stop, Take a step back, Observe, Proceed mindfully
Just pause for a moment
What is S- STOP!
Wise mind is also know as: walking the _________
What is Middle Path
When you are in this mind, you are ruled by facts, reason, logic, pragmatics. Values and feelings are not important.
What is rational/logical mind.
True or False- Emotions are always right.
What is FALSE
Hint- these are often completely natural reactions to things around us- like being sad when a loved one dies or angry when someone is rude to us.
What is PRIAMRY EMOTIONS.
Noticing your breathing as you breathe in and out.
What is: Take a Breath
Snapping an elastic band on your writer rather than engaging in self-harm is part of the ___________ skills:
What is Distress Tolerance
Just the facts
What is describe
An emotion regulation skill that helps reduce the intensity of extreme emotions i.e. a situation where you overreacted.
What is checking the facts.
Questions to ask when checking the facts:
1) What event triggered my emotion
2)What interpretations or assumptions am I making about the event?
3) Does my emotion and its intensity match the facts of the situation? Or does it just match my assumptions of the situation?
The self soothe skills
What is touch, taste, smell, sound and vision
The O is STOPP stands for
What is OBSERVE
True or False:
Distress Tolerance skills is about getting through the situation by making it worse.
What is FALSE
The three "how" skills
What are non-judgmental, one mindful and effectiveness.
The 3 functions of emotions
What is communicate to others and motivate our own behavior, influence or control other people's behavior and validate our own perception of event.
What is Exercising, writing in a journal, meditation, therapy, taking care of yourself when physically ill, getting adequate sleep, paying attention to negative thoughts that occur before or after strong emotions, noticing when you need a break- and taking it.
What is:
What thoughts are going through my mind right now
Where is your focus of attention
What are you reacting to
What sensations do you notice in your body
This does not mean you agree
What is validation
The three "what" skills
What are observe, describe and participate.
Doing the opposite of what you feel
What is opposite action.
example: Emotion--> Angry-->Action- Fight, yell, and argue- Opposite Action--> Talk quietly and behave politely
Emotion--> Sad--> Action--> Withdraw from friends Opposite Action--> Visit and communicate with friends.
Unhealthy activities that may seem like they help, but actually hurt:
What is Abusing alcohol or other substances, self-injury, avoiding or withdrawing from difficult situations, physical or verbal aggression,
The P in STOPP stands for:
What is Pull- Back Put in Some Perspective
Ask yourself, what`s the bigger picture
It also stands for Proceed Mindfully
What is the best thing to do right now- best for me, for others, for the situation
Do what will be effective and appropriate
Thinking in terms of good/bad or right/wrong
What is dialectics