Mindfulness
What is Mindfulness and why is it important to "practice mindfulness"?
You learn the art of focusing on your attention on one thing at a time, and how to be fully present in the moment. Wise Mind will help you be more aware of the feelings that come & go.
When should we use Distress Tolerance and why is it important?
Distress Tolerance skills can be used to tolerate and survive a crisis situation when the crisis cannot be changed right away. Helps us get through a situation without making it worse.
Name one function of emotions (why we need them)?
Motivate us into action, communicate to others, communicate to ourselves
What is the purpose of Interpersonal Effectiveness?
Interpersonal Effectiveness supports us with building and maintaining positive relationships.
What is a dialectic?
Acknowledging two opposites can exist at the same time.
Which of the following is an example of a time we are NOT being mindful?
A. Listening to a friend's favorite song all the way through before making a judgement about it
B. Deciding not to speak to someone because he/she has not spoken to you
C. Listening attentively when someone is speaking and not reacting until the person has finished
B
DECIDING NOT TO SPEAK TO SOMEONE BECAUSE HE OR SHE HAS NOT SPOKEN TO YOU
Please demonstrate half smiling and wiling hands and share a situation when you would use it.
Face relaxed, corners of lips slightly up
Place your hands palm up, fingers relaxed
Possible situations include in class, in a meeting or when you need to have an open mind.
Name an emotion regulation skill that reduces vulnerability to emotional suffering in the future?
Cope ahead, build mastery, accumulate positive emotions
Describe what GIVE stands for?
G - Be gentle
I - Act interested
V - Validate
E - Use an easy manner
You studied hard for a test but you still got a 70 you're feeling upset about this. What could you say to self validate?
I worked really hard and did my best
This was challenging material and it makes sense that I didn't do as well as I wanted I'll try studying differently next time
What is Observe?
The WHAT skill in mindfulness where individuals sit back and look at things
What are 4 crisis survival distress tolerance skills?
STOP
Pros & Cons
TIPP
ACCEPTS
Self soothe
IMPROVE the moment
Observe your emotion as a ___________ coming and going
WAVE
Name the 3 priorities in interpersonal interaction
Objective effectiveness (getting the thing I want)
Relationship effectiveness (Keeping and improving a good relationship)
Self respect effectiveness (keeping and improving self respect)
Name two dialectical dilemmas.
Too Loose vs. Too Strict, Making light of a problem vs. Making too much of a problem, Holding on too tight vs. forcing independence, active passivity vs. apparent competence, emotional vulnerability vs. self-invalidation, unrelenting crisis vs. inhibited grieving, acceptance vs. change (there may be more)
What is Non Judgmental?
Focusing on the facts themselves not just a label of good or bad.
What are the four TIPP skills?
Temperature
Intense exercise
Paced breathing
Progressive muscle relaxation
What does the acronym PLEASE stand for?
Treat physical illness
Balance eating
Avoid mood altering substances
Sleep
Exercise
Name one of the sacred self skills and when/why you would use it?
Softness with self
Radical self acceptance
Deeply love yourself
5 positive attributes
Create a kind environment
What is validation?
Finding the kernel of truth in someone else's perspective, acknowledging another person's emotions are understandable, not necessarily agreeing
How can you tell you are in Wise Mind?
When using your emotions and logic and reason. When you are able to see choices, not have to's, when you can listen to others without getting defensive, when you can make choices based on short and long term consequences, when you feel balanced, when you can express your emotion but not do things impulsively or go overboard in your actions.
What is Radical Acceptance?
Identifying what you have control over, what you don't have control over and skillfully letting go of things you can't control, does not mean approval or resignation, it means focusing your energy on what you have control over
If your emotion (or it's intensity or duration) does not fit the facts and is not an effective response, what skill should you do?
Opposite Action
Use the DEARMAN script to ask for an extension on a project due tomorrow
D - I know this project is due tomorrow
E - I feel stressed out about it on top of the other work I'm doing
A - Could I have an extension until next week
R - so I can be sure I give it my best and do well on it
In behaviorism what is the term that means increasing the frequency of a behavior by providing a rewarding consequence?
Positive Reinforcement