Don't Panic, It's Just a Crisis
How is a crisis is different than a general problem?
A crisis is short term, highly stressful, and creates pressure to resolve it now
What is it called when you stop fighting reality, stop throwing tantrums because reality is not the way you want it, and let go of bitterness.
Radical Acceptance
What does it mean to "turn the mind?"
You either accept your situation or reject it
Life can be worth living even when it is sometimes ________
Painful/Difficult
What skill is this :
Smooth your face muscles, breathe slowly, and gently lift the corners of the lips.
Half Smile
What does the STOP skill stand for?
Stop, Take a Step Back, Observe, Proceed Mindfully
What is the first step in the skill Radical Acceptance?
Observe that you are questioning or fighting reality (“It shouldn’t be this way”).
What is it called when we are: Refusing to tolerate discomfort, so we act on our urges and refuse to do what works because we become attached to what we want.
Willfulness
What is a consequence of suppressing thoughts?
They get worse, they don't stop, they become more persistent
Which Acceptance skill is "like facing a fork in the road"
Turning the mind
What does the TIPP skill stand for?
Tip the Temperature, Intense Exercise, Paced breathing/paired muscle relaxation
The is the LAST step of which skill?
Develop a plan for catching ourselves slipping out of Radical Acceptance again in the future
Turning the Mind
Are ready to fully participate in whatever life throws at us. When we do what is needed and effective (go with the flow, play by the rules), without dragging our feet or being sarcastic?
Willingness
What does Radical Acceptance NOT require us to do?
give our approval or to like the thing we must accept
What skill could this be:
Jake felt like punching the wall, but instead he went to his room and used his boxing gloves and punching bag to burn off his adrenaline
Intense Exercise from TIPP
How do we pick what to put in our self soothe box?
The 5 senses
What is the second step in Mindfulness of current thought?
Adopt a curious mind - try to ask "where did this thought come from?" and notice that all thoughts leave and let go of judgement.
Name the skill where you unclench your hands, place them on your lap, turn your hands outward, with palms up and fingers relaxed.
Willing Hands
The mindfulness activity where we notice each body part starting with the top of our head all the way to our toes. Clenching and releasing as we go.
Paired Muscle Relaxation
It could become procrastination if we aren't mindful about when/why we use it
What does the acronym IMPROVE stand for?
Imagery Meaning Prayer Relax One Mindful Vacation Encourage
Step 3 of Radical Acceptance is remembering that you are not your thoughts.
Name at least 1 of the ways we can help ourselves do this (according to handout 15)
Remember we do not have to act on thoughts.
Remember times when you have had very different thoughts.
Remind yourself that catastrophic thinking is “emotion mind.”
Remember how you think when you are not feeling such intense suffering and pain.
Name the mindfulness meditation that helps with being more willing by wishing positive thoughts towards ourselves and others who we may dislike?
Loving Kindness
Name a mindfulness phrase to help you quit blocking or suppressing thoughts (from Allowing the Mind)
Think of them as waves, clouds, or leaves on a stream
Ask, what am I trying to avoid?
"Play" with your thoughts (make them silly)
Allow them to come and go while paced breathing
Molly is struggling to stop obsessing about what grade she got on her test (which won't happen for several hours) so she is tolerating by working on a crossword puzzle. What skill is this from?
Distract with ACCEPTS (Activities)