Mindfulness
What are the three states of mind?
What are Emotion Mind, Rational Mind, Wise Mind
Name one thing that emotions do for us.
Motivate us, help us communicate with others, and help us communicate with ourselves.
What skill uses the five senses to get through a difficult situation?
Self-soothe
What are the three goals of interpersonal effectiveness?
1. Objective effectiveness
2. Relationship effectiveness
3. Self-respect effectiveness
What is mindfulness and what is one way to practice it?
Non-judgmental awareness of the current moment.
Meditation, breathing exercises, body scans, senses, etc.
What are the three "What" skills when practicing mindfulness?
Observe, Describe, Participate
When do we use opposite action? (2 situtation)
1. When the emotions do not fit the facts
2. Acting on the emotion is not effective or helpful
What skill can be used to change our body chemistry AND what does the acronym stand for?
TIPP
Temperature, Intense exercise, Paced breathing, Paired muscle relaxation
What does DEARMAN stand for and when do we use it?
Describe, Express, Assert, Reinforce, (be) Mindful, Appear Confident, Negotiate
When asking for something or saying no (for objective effectiveness)
Acceptance and Change
What are the three "How" skills practiced in mindfulness?
Non-judgementally, one-mindfully, effectively
What is the first step in problem solving?
Describe the problem using facts.
What skill can you use when you cannot prevent painful events and emotions from coming your way?
Radical acceptance
GIVE
(be) Gentle, (act) Interested, Validate, (use an) Easy manner
Frozen oranges are used to practice what skill?
Temperature change in the TIPP skill
What is a dialectic?
A dialectic is when two seemingly conflicting things are true at the same time.
What skill do you use to find out whether your emotional reaction fits any given situation?
What skill do you use to decide between two options?
Pros and cons
Name one strategy for increasing the probability of behaviors you want in another person.
Positive reinforcement, negative reinforcement
What does ACCEPTS stand for and when do we use it?
Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations
Used for distraction
What are the terms for accepting/participating in reality VS. fighting against it.
Willingness vs. willfulness
What does ABC stand for? +100 points for PLEASE
ABC- Accumulate positive emotions, Build mastery, Cope ahead with difficult situations
PLEASE- Treat PhysicaL Illness, balance Eating, avoid mood-Altering substances, balance Sleep, Exercise
What does IMPROVE stand for?
Imagery, Meaning, Prayer, Relaxing, One-mindfully, Vacation, Encouragement
What does FAST stand for and when do you use it?
(be) Fair, (no) Apologies, Stick to values, (be) Truthful
When you want to act in line with your values and maintain self-respect (Self-respect effectiveness)
What is the bio-social theory?
Emotional vulnerability is partly biological and partly social. Some people are born more sensitive to stimuli or have more intense emotions and an invalidating environment or ineffective environment can make it hard to regulate emotions.