Mindfulness
what is the definition of mindfulness?
Staying present in the moment.
What is something we can do for others that refocuses our attention from ourselves to others?
Contribute
What are three of our 5 senses?
The five senses are smell, taste, feel, see, and touch.
what skill are you using when weighing the good and bad outcomes of tolerating or not tolerating distress?
pros and cons skill
what are 2 of the 4 categories of crisis survival distress tolerance skills?
The 4 categories are distract, self-soothe, IMPROVE the moment, and Pros and Cons.
Describe how you would practice the observe skill?
Observe is practiced by just noticing without reacting or describing.
How could we use activities as a skill?
We could use activities to manage strong emotions by distracting our attention by doing something we like.
Name the skill that is defined as replacing negative events or emotions with more positive ones.
The skill of IMPROVE the moment.
What skill are you using when you are able to identify what you have control over and what you don't have control over. Then are able to skillfully let go of what you can not control.
The skill is Radical Acceptance.
Name the three states of mind
Wise mind
Cold mind
Name one way that you can use the skill of participate.
Ways of participating could include completing class work, reading, attending sessions, etc.
Fill in the blank
We use the thoughts skill to engage in thoughts that _______ with the current ones that we are having during a crisis situation.
Compete or go against.
What skill are you using when you use your imagination to create an experience that can distract and soothe?
You would be using Imagery.
Fill in the blanks
One way to _______ _________ is to realize that the situation we are in is not the problem, but our attitude toward it is.
Accept reality
What skill would you be using if you are only stating the facts about an object that you have observed?
Describe.
Fill in the blank...
The skills of observe, describe, and participate are all part of the DBT ______ skills.
WHAT
Taking a hot shower, listening to loud music, eating candy, using a stress ball... are all ways to use what part of the ACCEPTS skill?
Sensations
Deep breathing, muscle stretching, and yoga are all examples of what skill?
(hint) for some of you this may be video games or watching TV
Relaxation skills
Name one pro of using your skills during a verbal altercation and one cons of using you skills.
Some pros could be no physical fight, keep your friend, and no consequences.
Some cons could be consequences, no release of anger, and not getting the last word.
What does DBT stand for?
Dialectical Behavior Therapy
Fill in the blank.
Non-judgmentally, one-mindfully, and effective are all part of the mindfulness _____ skills.
HOW
What do the letters in ACCEPTS stand for ?
(will get all points if you can name at least 4)
Activities
Contributing
Comparisons
Emotions
Push away
Thoughts
Sensations
what are you trying to find when using your wise mind to understand a situation?
Meaning
when we did an activity in which you had to draw a road showing when you are ineffective then another road showing how you could be more effective, we were learning what skill?
Turning the mind
What is the word that describes when two things are in conflict, but both are real and true.
Dialectics