Mindfulness
There are three states of mind. Name each state of mind and example of each.
What is emotion mind, rational mind, and wise mind?
Varying temperatures, exercising, mindful breathing, and relaxing your muscles are a part of this distress tolerance based skill.
What is TIPP?
Dialectics are a big part of DBT. It's in the name! Being dialectical means that...
What is two opposing ideas can exist at the same time?
We do this to prepare for potential challenges we may encounter.
What is cope ahead?
We use DEARMAN to do what...
What is to advocate and ask for things respectfully?
Observing, Describing, and Participating are three things we need for this mindfulness skill.
What is the "What" Skill?
There are six sensations we use to tolerate painful events and intense emotions when we can't make things better right away.
What is sight, sound, taste, smell, touch, and movement.
There are various behaviors that can be categorized into behaviors that are typical and cause for concern in adolescents. Name three typical behaviors and three behaviors that would be cause for concern?
Atypical: Painful/long lasting mood, social phobia, verbal/physical aggression, school refusal, excessive risk taking, isolation, rotting food/not being able to find basic necessities in room, etc.?
Experiencing various different emotions are important for three reasons. Name the three reasons.
What is emotions provide us information, can be used to communicate, and motivate us an prepare us for action?
We use this skill to build and maintain positive relationships.
What is the GIVE skill?
Mindfulness requires these two things to help us be in control of our mind rather than letting your mind be in control of you.
What is full awareness (being open minded) and attention (focused mind)?
Validation is an important skill we use to that feelings, thoughts, and actions make sense in a particular statement. Name one way you can validate yourself and one way you can validate others.
For others: What is actively listen, be mindful of your verbal and nonverbal reactions, observe mindfully, reflect without judgement, etc.?
Opposite action works best when...
What is the emotion does not fit the facts or the intensity of the emotion is not effective for your goals in the situation?
Identify what the THINK skill stands for and what we use this skill for.
What is T-Think, H-Have empathy, I-Interpret, N-Notice, K-Kindness? What is to make peace, reduce conflict, and reduce anger?
There are three important things to remember when practicing the "How" Skill. Name them and how we can use them effectively when practicing mindfulness.
What is don't judge (stick to observable facts), stay focused (focus your attention on one thing at a time), and do what works (focus on what works to achieve your goal)?
IMPROVE is a distress tolerance based skill that we use to tolerate intense emotions. Identify three parts of IMPROVE we can use to cope with distressing situations and feelings.
What is I- Imagery, M- Meaning, P- Prayer, R- Relaxation, O- One thing in the moment, V- Vacation, E- Encouragement
There are ten different thinking mistakes that may lead to emotional distress and negative assumptions. Name five of them.
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What is black-or-white thinking, catastrophizing, mind reading, overgeneralization, mental filter, disqualifying the positive, emotional reasoning, "should" statements, labeling, personalization?
There are twelve ways we can improve our sleep. Name four ways we can improve our sleeping.
What is keep it dark/quiet/no screens, exercise, sleep primarily at night, avoid caffeine/substances, establish a routine, stick to a schedule, use bed for only sleep, take a hot shower, don't rely on sleeping aids, don't catastrophize, etc.?
What are worry thoughts?
There are six ways that practicing mindfulness can be beneficial. Name three of them.
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What is... Give you more choices and be more in control of your behavior; Reduce emotional suffering and increase sense of well being; Help you make balanced decisions; Increase compassion for yourself and others; Lessen pain, tension, and stress; Help you focus your attention.
There are many acronym based skills in the binder. Wise Mind ACCEPTS being one of them. What does each letter in ACCEPTS stand for and provide an example for each letter.
What is A-activities, C- Contributions, C- Comparisons, E- Emotions, P- Pushing Away, T- Thoughts, S- Sensations?
We use reinforcement and punishment to increase positive behaviors and reduce negative behaviors. Name the difference between positive reinforcement, negative reinforcement, positive punishment, and negative punishment?
Positive Reinforcement: What is add something to increase the frequency of a behavior?
Negative Reinforcement: What is remove something to increase the frequency of a behavior?
Positive Punishment: What is add something to decrease the frequency of a behavior?
Negative Punishment: What is remove something to decrease the frequency of a behavior?
Interpreting the situation, identifying our goal, brainstorm solutions, choose a solution, and put the plan into action are all things we do with this skill.
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What is checking the facts?
Name the six factors we consider when asking for something we want.