Mindfulness
Describe "Check the facts"
Sticking to the truths about the situation. Not allowing emotions to interfere or create bias.
Name the skill from this past activity:
What I wish it was vs How it actually is
(T Chart group)
Radical Acceptance
Goal of Interpersonal Effectiveness
Resolve conflict effectively
What is DBT
Dialectical Behavior Therapy
The goal of mindfulness
What is to stay present.
What is "Ride the wave" / "Urge surfing"
Allowing uncomfortable emotions/urges to come and go without acting on them.
What are the 5 components of self soothe
vision, touch, hearing, smell, taste
Emotional, physical, time, verbal, mental, material, sexual, work, social
Define Dialectical
Two things that are seemingly opposite can (and usually do) exist at the same time.
How would you use Wise Mind?
Validate emotional response you are having both emotionally/physically, identify the facts in the situation.
Give an example of "Acting Opposite to Emotion"
Sad: watch comedy show
Angry: do something that makes you happy (hug a pillow)
Anxious: find comfort/soothing (take a warm shower)
Define ACCEPTS (team help)
Activities, Contributions, Comparison, Emotion Opposites, Pushing away, Thoughts, Sensations
What's the layout of an "I statement"
I feel "emotion" because "facts of the situation"
Describe what it means to "be effective" vs "be right"
be effective: doing what actually works
be right: prove a point, opinion being heard in context of pride
List 3 ways to practice mindfulness.
Examples:
- meditation
- 5,4,3,2,1
- breathing exercises
- body scan
- notice emotions when the occur
Thoughts, feelings, and emotions
are not facts
Pain + Non-Acceptance=
Suffering
Asking for what you want and getting it more often is
Interpersonal Effectiveness
What are the 4 pillars of DBT
Mindfulness, Emotion Regulation, Distress Tolerance, Interpersonal Effectiveness
Under the "What Skills" (observe, describe, participate) what are you "observing"?
Observe emotions coming up, where you feel them in your body, situation around you, other person's reactions, any thoughts coming up
Define HALT and describe an example in your life when you have used it
Hungry, Angry, Lonely, Tired
Ex. Starting an argument with a friend because of a stressful day at work where I skipped lunch.
Scenario: You are in a heated argument with an amigo. You've historically struggled with anger (verbally/physically aggressive). Define and act out how you would use the STOP skill.
Stop what you're doing, take a step back, observe, proceed mindfully.
Ex. Stop talking, physical step back, observe emotions/situation/body sensations/ thoughts, proceed to walk away and take a deep breath or talking to them calmly
This skill is used when you want to ask for something or say no more effectively.
What is DEARMAN (Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate)
What does willingness look like in this in environment?
What does willfulness look like in this environment?
Willingness: capacity to be open, flexible, aligned with effective action
Willfulness: keeps us stuck in effective patterns, emotional avoidance, relapse risk (doing it "my" way)