Middle Path
Challenge the statement, "It's hopeless, I can't do it."
This is hard AND I can continue to try to make small steps towards progress.
What is Validation?
anything that communicates that a person's feelings, thoughts, and actions make sense, and are understandable given the current situation.
What is the Acronym we can use for making a request
DEARMAN
Give an example of how to ground yourself
54321, Rainbow, using senses
What is a way I can increase behavior? (either others or my own)
Reinforcement - a consequence that results in an increase in behavior
ex. reward
What is an example of a thinking mistake?
I failed a test, I will never graduate
What is Self-Validation
Seeing your own thoughts, emotions, behaviors make sense and are acceptable in a given situation
Practice a Dearman
Describe situation, Express feelings, Assert request, Reinforce, being Mindful, No apologies, Negotiate
Mindfulness is...
Purposefully paying attention to the present moment non-judmentally
How can I help stop or decrease behavior?
What is one type of thinking mistake?
Overgeneralization, Mind-reading, Catastrophizing, ALL or nothing thinking, Should statements
What is an example of Invalidation?
You're manipulative! Don't feel sad, it's not that big of a deal.
The Acronym for saying No & maintaining self-respect
FAST
One of the three WHAT skills of Mindfulness is
Observe, Describe, Participate
Tom decides to hang up the phone every time his girlfriend starts to yell at him during a phone call. This is an example of
applying adverse consequences or punishment
What is an example of thinking "dialectically?"
I am doing the best I can AND I need to do better, try harder, and be more motivated to change.
actively listen, maintain eye contact, identify their feelings, reflect back, show tolerance, give a hug
The acronym used when I want to be gentle towards a friend and maintain a positive relationship
GIVE
One of the three HOW skills of mindfulness are
One-Mindfully, Non-Judgemental, Effective
Maggie is trying to teach her dog a new trick. Every time he gets a step closer to the new trick, she rewards him with a small piece of food. This is called
Shaping: reinforcing small steps towards the behavior you want
What does Dialectics mean?
There is always more than one way to see a situation and more than one way to solve a problem.
Two opposing things can both be true
Name a way you can validate yourself
listen and pay attention to your feelings and needs, describe feelings without judgement, acknowledge how your feeling makes sense
What does FAST stand for?
Fair, Apologies (don't) Stick to values, Truthful
Name a way to practice mindfulness
meditation, observing thoughts, participating in an activity fully, focusing on breath
Jeff's father nags him so much about cleaning his room, Jeff finally gives in and cleans his room to stop the nagging. This is an example of...
negative reinforcement: removal of negative event to increase desired behavior (cleaning)