Core Mindfulness
The three Core Mindfulness WHAT Skills
What is: observe, describe, participate
What does the first "A" in DEARMAN stand for?
Assert
What is a possible secondary emotion to "anger"?
Answers will vary. Award at own discretion.
What are the five senses in self-soothing skills?
Vision, hearing, smell, taste, touch
Instead of "either-or" thinking, what type of thinking is necessary for Dialectical Thinking?
The three States of Mind & a definition of each
Rational mind, Emotion mind, Wise mind (Definitions will vary, allow points at own discretion)
Generate a scenario of asking for something that you want using the DEARMAN acronym.
Must use the Describe, Express, Assert, Reinforce and Negotiate in order to receive full points -- and do it Mindfully and Appear Confident. (Answers will vary)
The three "jobs" of emotioins
communication, motivation, validation
What is one relaxation technique to use?
Answers will vary. Award based on own discretion.
Definition of: "telling someone that what they feel, think, believe, and experience is real, logical, and understandable"
Validation
The three Core Mindfulness HOW Skills
Non-Judgemental Stance, One Mindfully in the Moment, Effectively
The three ways to be "Gentle" (from the GIVE acronym) in relationship effectiveness
no attacks, no threats, and no judging
Is having irritation with a peer considered a thought, emotion, behavior, or event?
Emotion - you feel the irritation
What is radical acceptance?
Everything as it should be. Everything as it is. (Answers will vary, but with the idea of that statement in mind)
Name one long term step for increasing positive experiences
work towards goals and accumulate positives, attend to relationships, avoid avoiding
(Answers may not be exact, but award based on own discretion and understanding)
Give an example of turning a "should" thought into one that is non-judgemental.
(Answers will vary. Give points at own discretion.)
List two of the five factors that can reduce interpersonal effectiveness
Lack of skill, myths that confuse you, emotion mind, indecision, environment
There is an acronym to help you reduce the vulnerability to emotions controlling you. List out the six healthy habits from the "STRONG" acronym.
ST
Sleep as much as you need, take medications, resist street drugs or alcohol, once a day do something that gives you a feeling of being in control, nutrition, get exercise
Provide three of the seven letters from the acronym ACCEPTS in distracting with "Wise Mind ACCEPTS"
activities, contributing, comparisons, emotions, pushing away, thoughts, senses
What is the difference between willingness and willfulnes?
Willingness is doing just what is needed in each situation, using your wise mind carefully, and allowing into awareness between your connection to the universe. Willfulness is trying to fix situations and refusing to tolerate the moment and sitting on your hands when action is needed. (An answer similar)
Give an example of an emotional mind thought about a situation, the rational mind thought, and then the wise mind response.
Answers will vary. Award points based on own discretion.
Name the four guidelines for self respect effectiveness and give example/definition of each guideline. HINT: Acronym is FAST
(Be) Fair, (No) Apologies, Stick to values, (Be) truthful
(Definitions will vary, award at own discretion)
List all 8 primary emotions
anger, sorrow, joy, fear, disgust, guilt/shame, interest, surprise
Provide the words for the acronym IMPROVE in the Improve the Moment Distress Tolerance Skill.
Imagine, Meaning, Prayer, Relaxation, One thing at a time, Vacation, Encouragement
Walk through an exercise you could do to focus your awareness of positions of the body
Begin to focus your attention on your breath. Breathe quietly and more deeply than usual. Be mindful of the position of your body, whether you are walking, standing, lying, or sitting down. Know where you walk, stand, lie, or sit. Be aware of the purpose of your position. For example, you might be conscious that you are standing on the basketball court or on the ward to refresh yourself, stretch your legs, or just to stand. If there is no purpose, be aware that there is no purpose.
(something that follows these guildelines)