Mindfulness
Ruled by thoughts and feelings
What is Emotional Mind?
One of the five senses
What is Vision, Hearing, Smell, Taste, or Touch?
Listening to music, taking a hot shower, cuddling your pet, deep breathing, or calling a friend
One of the letters in "Give"
What is gentle, interested, validate, easy, & manner
Name one activity you can do mindfully
What is eating, walking, listening to music, doing homework, coloring, etc.?
Ruled by logic and facts
What is Reasonable Mind?
The example involves inhaling for 4 seconds, holding for 4 seconds, exhaling for 4 seconds, and then holding for 4 seconds. This cycle is repeated several times to promote relaxation
What is box breathing?
An example of how to use the IMPROVE acronym
Imagery: Visualize a relaxing or peaceful scene to calm your mind.
Meaning: Find purpose or meaning in the current situation or your life.
Prayer: Engage in prayer, meditation, or a mantra to connect with something larger than yourself.
Relaxation: Practice relaxation techniques such as deep breathing or progressive muscle relaxation.
One thing in the moment: Focus on one task or activity to stay present and grounded.
Vacation: Take a brief break from the situation, even just for a few minutes.
Encouragement: Offer yourself encouragement and positive affirmations.
One of the letters in "Fast"
What is fair, apology-free, stick to values, and truthfulness
You are using this skill when you identify your emotions and understand what they are trying to tell you
What is checking the facts?
Includes both emotion and reason. Helps us think more clearly in the presence of strong emotions.
What is Wise Mind
One letter in Wise Mind “ACCEPTS”.
What are Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, and Sensations?
When to use a pro's and con's list
What is evaluating the positive and negative consequences of a decision. Especially when you're feeling stuck or emotionally overwhelmed
What skill is:Describe just the facts, Express your feelings, Assert your wishes clearly, Reward a positive they're doing, be Mindful of the topic, Appear confident, Negotiate for another solution
What is "Dearman"
This skill helps you do the opposite of what your emotion urges you to do when that urge is unhelpful
What is opposite action?
Put words on the experience: Label what you observe with words
What is Describe?
One of the letters in "IMPROVE" the moment
What is Imagery, Meaning, Prayer, Relaxation, One thing in the Moment, Vacation, or Encouragement
You're feeling overwhelmed after a fight with your parents. You use the ACCEPTS skill by choosing to play your favorite video game to take your mind off the situation.
Which letter of ACCEPTS does this example fit?
What is A for Activities?
When we notice the positive in a person - even when we don't agree
This is the part of the mind where emotion and logic meet. It helps you make balanced, smart choices
What is wise mind?
Acknowledge the harmful and the helpful... For example, replace “He’s a jerk” with “He walked away while we were talking.”
What is Don't Judge?
TIPP skill stands for what:
Temperature, intense exercise, paced breathing, and progressive muscle relaxation
You’re really frustrated and feel like exploding. Give an example of a distraction activity that gets your energy out in a healthy way.
What is dance, exercise, or writing a note and throwing it away?
When to use Give
When to use Fast
What is: Use this skill when YOU ask for something
What is: Use this skill when someone asks YOU for something
You want to avoid your emotions, but instead, you name the feeling, feel it fully, and let it pass. What skill are you using?
What is allowing or accepting emotions (or mindfulness of current emotions)?