MINDFULNESS
"The act of consciously focusing the mind in the present moment without judgement and without attachment to the moment"
What is a definition of Mindfulness?
"To reduce suffering and increase your sense of freedom."
What are the goals of Radical Acceptance?
'The ability to control or influence which emotions you have, when you have them, and how you experience and express them."
What is a definition for Emotion Regulation?
The 3 Goals of Interpersonal Effectiveness
1. Being Skillful in Getting What you want and need from others
2. Build Relationships and End Destructive Ones.
3. Walk the Middle Path (Maintain Balance)
This is the "R" in the REST Skill
What is Relax?
DBT stands for this.
What is Dialectical Behavior Therapy?
He is "Just that Good."
Who is Ryan?
These are the 3 States of Mind According to DBT
What is Reasonable, Emotional, and Wise?
These are two of the six Crisis Survival Skills
1. STOP
2. Pros and Cons
3. TIPP
4. Distracting
5. Self-Soothing
6. Improve the Moment
Check The Facts
Opposite Action
Problem Solving
What are three skills you can use to change emotional responses?
It improves our relationships by showing we are listening to undertand.
It reduces:
Pressure to be right, Negative reactivity, Anger
It makes problem solving, closeness, and support possible.
Invalidation hurts.
Why do we validate others?
These are three skills to use to Change Unwanted Emotions
What is
1. Checking the Facts
2. Problem Solving
3. Opposite Action
A point of View that sees things from multiple perspectives and accepts that everything exists in opposites."
What is Dialectical?
He will someday have a "Sugar Momma."
Who is Carlos?
These are two of the 3 goals of mindfulness practice
What are
1. Reduce Suffering and Increase Happiness
2. Increase Control of Your Mind
3. Experience Reality as it is
?
This is why we practice Distress Tolerance Skills
What is:
To survive crisis situations without making them worse.
Accept Reality as it is in the moment
Become Free
1. To motivate action
2. To communicate to others
3. To communicate to ourselves
What are the 3 major functions of emotions?
Acting in a manner that maintains or increases your self-respect after an interpersonal interaction
What is Self-Respect Effectiveness
A Skill you use when Emotions DO NOT fit the facts or acting on your emotions is INEFFECTIVE.
What is Opposite Action?
Accepting something completely, without judging it, in order to end suffering.
What is Radical Acceptance?
Someone who hates pickles.
Who is Oscar?
These are the two core Skill sets to practice mindfulness
What are "What" Skills and "How" Skills?
This is an example of a time I have had a strong urge to act on an emotion, but doing so would have made the situation worse.
What is something like,
"Someone insulted me, and I wanted to assault them physically."
?
To ourselves: Something was important.
To others: We may need support.
What does Sadness Communicate?
These are the DEARMAN Skill Steps
What is
Describe
Express
Assert
Reinforce
Mindful
Appear Confident
Negotiate
These are the Steps of the DEARMAN Skill
What is:
Describe
Express
Assert
Reinforce
Mindful
Appear Confident
Negotiate
Finding the Synthesis between Opposites
What is "Walking the Middle Path"?
Hates Pickles.
Who is Oscar?
This is an example of changing a Judgmental Sentence to a Simple Statement.
EXample:
What is "That's a good movie" becomes "That is a movie I like"?
1. When we have intense pain that can't be helped quickly
2. Wanting to Act in Emotion Mind That would make things worse.
3. Having Emotional Distress Threaten to Become Overwhelming
4. Feeling Overwhelmed but Needing to Meet Demands
5. Having Extreme Arousal and Problems that can't be Solved Immediately.
When are the times to use Crisis Survival Skills?
1. To Understand and Name Your Own Emotions
2. Decrease The Frequency of Unwanted Emotions
3. Decrease Emotional Vulnerability
4. Decrease Emotional Suffering
What are the goals of Emotion Regulation?
"Finding the kernel of truth in another person's perspective or situation."
What is "Validation"?
This is a way to use your five senses to lessen your distress
What is Self-Soothing?
These are the 3 "How" Skills.
What are:
Nonjudgmentally
One-Mindfully
Effectively
Will take over the world with frogs.
Who is Caden?
Team members must lead everyone in a short Loving-Kindness Meditation
May you all have great luck!
Contestant is to lead the group in a body-scan mediation.
This meditation can be used to lessen distress.
Participant is to demonstrate performing the opposite action skill, step-by-step, and role - play the situation given one of the provided scenarios.
1. Identify and Name Emotion
2. Check the Facts
3. Identify and Describe action urges
4. Ask Wise Mind if acting on emotion is not effective
5. Identify Opposite Actions
6. Act Opposite All the Way
7. Repeat Acting Opposite
Role-Play a situation where one person is refusing a request of another person using DEARMAN skill.
Good job!
Team must Role-Play a situation in which emotions do not fit the facts, and use appropriate skill to change unwanted emotion.
See worksheet.
Team must give an example of something that is undesirable but cannot be changed, and go through the complete stages of radical acceptance to show how to deal with it.
Do it.
Contestant is to offer at least one positive affirmation to each of their peers.
Thank you!