Mindfulness
You use your 5 senses (Vision, Hearing, Touch, Taste and Smell) along with thoughts/emotions and physical sensations
What is Mindfulness
Temperature, Intense exercise, Paced Breathing and Paired muscle relaxation
What is TIP Skills
An important step in regulating emotions is ____________ and ____________ current emotions.
What is identify and label
Describe, Express feelings, Assert wishes, Reinforce, (stay) Mindful, Appear confident, and Negotiate
What is DEAR MAN
___________ ____________ are the limits and rules we set for ourselves within relationships.
What are Personal Boundaries
The three states of mind
What is Reasonable Mind, Wise Mind and Emotion Mind
Stop, Take a step back, Observe, and Proceed mindfully
What is the STOP Skill
_______ _________ is the ability to control or influence which emotions you have, when you have them, and how you experience and express them.
What is Emotion Regulation
____________ has to do with communicating clearly to others that you are paying attention to them, that you understand them, that you are nonjudgmental, that you have empathy, and that you can see the facts or the truth of their situation.
What is Validation
Authenticity, Beauty, Challenge, Curiosity, Faith, Boldness, Growth, Humor, Loyalty, Service, Success, Security, Status, Wisdom and Reputation are all what?
What is Core Values
Observe, Describe, Participate
What are the mindfulness "what" skills
______________ implies a surrendering of one's self-separateness, an entering into, an immersion in the deepest processes of life itself. It is a realization that one already is a part of some ultimate cosmic process and it is a commitment to participation in that process.
What is Willingness
Three major functions of emotions:
What is
to motivate action
to communicate to others
to communicate to ourselves
Keeping relationships requires balancing our own priorities with the demands of others.
Relationships require balancing change with acceptance without letting go of either.
Maintaining relationships also require us to remember that relationships are transactional. For relationships to work, it is important to practice looking at all sides of the situations, finding the kernel of truth in others people's views.
What is "Walking the Middle Path"
Meaningful __________ can give direction to your life, highlight your most important values, and give a sense of purpose.
What are goals
What you "know to be true"
What is Wise Mind
Distracting with Wise Mind ACCEPTS
What is Activities, Contributing, Comparisons, Emotions (opposite to the current ineffective emotion), Pushing away, Thoughts and Sensations.
When nonverbal expressions of emotion (e.g., action, facial and body expressions, voice tone) don't go with what the person is verbally saying, which type of expression do most people trust?
What is nonverbal expressions
Three potential goals in interpersonal situations
(all three effectiveness types must always be considered in every situation with a specific interpersonal objective or goal)
What are
Objectives effectiveness skills: DEAR MAN
Relationship effectiveness: GIVE
Self- Respect Effectiveness: FAST
__________ are what is viewed as important and valuable in one's life.
What are Values
The Mindfulness "How" skills
What is nonjudgmental, one mindfully and effectively.
The word IMPROVE is a mnemonic for each of these strategies:
What is Imagery, Meaning, Prayer, Relaxing actions, One thing in the moment, Vacation and Encouragement.
To change unwanted emotions, we must first check the facts. Sometimes this is all that is needed. When the emotion does NOT fit the facts, we need to practice ________ ________. When the emotion fits the facts and the situation is the problem, we need to do _________ _________.
What is opposite action and Problem Solving
Getting others to do what you ask them to do.
Saying no to unwanted requests and making it stick.
Resolving interpersonal conflict or making changes in relationships.
Getting your rights respected.
Getting your opinion or point of view taken seriously.
What is Objectives Effectiveness: DEAR MAN
__________ is a set of beliefs about what behaviors are wrong or immoral or sinful.
What is Moral Code