Mindfulness
Noticing your body sensations; paying attention; controlling your attention; practicing wordless watching
What is observing?
____________ communicates that another person's feelings, thoughts, and actions in a particular situation make no sense, are "manipulative," or "stupid," or an "overreaction," or not worthy of your time, interest, or respect.
What is invalidation?
The skill that teaches us ways to distract ourselves from a situation.
What is ACCEPTS?
When working with the model of emotions, this refers to what triggered the emotion.
What is the prompting event?
DBT stands for...
What is Dialectical Behavioral Therapy?
The wisdom within each person; seeing the value of both reason and emotion; bringing left brain and right brain together; the middle path
What is wise mind?
"I am doing the best I can AND I need to do better, try harder, and be more motivated to change" is an example of what..
What is dialectic?
Being kind to the self with soothing music, smells, pictures, and/or soft touch.
What is self-soothe?
Checking out whether your emotional reactions fit the facts of the situation.
What is check the facts?
Being aware of the present moment and focusing our attention on the here and now.
What is mindfulness?
Putting words on the experience; labeling what you observe; ungluing your interpretations and opinions
What is describing?
True or False: Validation means that you like and/or agree with what another person is doing, saying, or feeling.
What is false?
Note- Validation does not mean you agree, it means that you understand where the other person is coming from.
Letting go of fighting reality and understanding that there are some things that we can not change.
What is radical acceptance?
True or False:
Emotions and mood are the same thing.
What is false?
Note: Emotions are intense, short-lived reactions to a specific event or trigger, while moods are longer-lasting, lower-intensity background states that often have no single, clear cause.
Balancing opposites while entering the paradox of "yes" and "no," "true" and "not true," at the very same time.
What is dialectics?
Fully entering into the present moment; becoming one with whatever you are doing; going with the flow
What is participating?
!Daily Double!
_________ = _________ = the middle path
What is acceptance and change?
This skill can be used when emotional arousal is very high and involves changing your body chemistry to reduce emotion mind quickly.
What is TIPP?
What is emotions give us information/signals that something is happening that needs our attention, emotions communicate to, and influence others (facial expressions, tone of voice, etc.), and emotions motivate and prepare us for action (recall the startle response when hearing a loud horn beep.)
!Daily Double!
This is the state of mind when your emotions are in control and/or when they influence and control your thinking and your behavior.
What is emotion mind?
Viewing reality as it is, refraining from labeling experiences/individuals as good or bad.
What is non-judgmental?
Reduces a behavior by withholding previous reinforcement.
What is extinction?
TIPP stands for...
What is Temperature, Intense Exercise, Paced Breathing, and Progressive Muscle Relaxation?
Determine if this emotion and urge fit the facts of the situation:
What is no?
Note: this feeling and urge does not fit the facts, as the emotion's intensity is tied to old core beliefs ("I am incompetent") rather than the actual scale of the critique.
If you notice yourself being willful in a situation you can practice ______ and/or ______ to help you stop fighting reality.
What is half-smile and/or willing hands?