Mindfulness
Doing just what is needed in each situation without dragging your feet
What is Willingness
You use this skill to ask for what you want
What is DEARMAN
The balance of acceptance and change, "true and not true"
What is Dialectics
Wordless Watching using your five senses
What is observe.
Do things that make you feel competent and effective to combat helplessness and hopelessness
What is build mastery.
Accepting things for what they are.
What is radical acceptance.
Three priorities in interpersonal situations
What is objective (getting what you want or saying no), Relationship (how the other person thinks or feels about me), Self-respect (how I think or feel about myself)
Change "either-or" to "both-and", "always" or "never" to "sometimes"
What is letting go of extremes
Rehearse a plan ahead of time so that you are prepared to manage emotional situations
What is Cope Ahead
FAST stands for
What is be Fair, no Apologies, Stick to values, and be Truthful.
Arguing each side of your own position with equal passion
What is Devil's advocate
First step in accumulating positive emotions in the long term to build a "life worth living"
*will also accept Identify values that are important to you
GIVE stands for
What is be Gentle, show Interest, Validate and use an Easy manner.
Acknowledging another's emotions, thoughts, behaviours without actually agreeing whether it is right or wrong
What is validation
1) Observe your emotion
2) Notice where in your body you are feeling emotional sensations
3) Remember you are not your emotion
4) Practice loving your emotions
What is mindfulness of current emotions
Used when emotions do not fit the facts or when acting on your emotions is NOT effective
What is opposite action.
The steps of the STOP skill
What is Stop, Take a Step Back/take a breath, Observe, Proceed mindfully
DEARMAN stands for...
What is Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate
Behaviour is increased by consequences a person wants, likes, or will work to get
i.e. chocolate, praise, prize, affection, money, attention
What is positive reinforcement