Core Mindfulness
Three states of mind
What are reasonable mind, emotional mind, and wise mind
The skill to use when your emotions may try to make you act without thinking
What is the STOP skill?
the skill that helps with this phrase:
the path out of hell is through misery. By refusing to accept misery, that is part of climbing out of hell, you fall back into hell.
What is Reality or radical acceptance?
Used to get what you want skillfully
What is DEARMAN?
When you are in crisis and have intense pain that can't be handled quickly
When is the time to use crisis survival skills?
Black and white thinking, rigid thoughts, task-focused
What is Reasonable mind?
The skill to use when you have to choose between two courses of action.
What is the pros and cons skill?
-observe
-make an inner commitment
-do it again and again
-develop a plan to catch yourself when you drift
What is the action plan for "Turning the Mind?"
Used to keep the relationship healthy
What is GIVE?
What is lowering heart rate?
What is a benefit of TIPP
Stuck in one's feelings, reactive, emotional, mood dependent
What is emotional mind?
The skill that changes heart rate and and body chemistry.
What is TIPP?
BONUS - describe each part of TIPP and tell what each letter means
Doing just what is needed
What is willingness?
Used to keep respect for yourself in a communication
What is FAST?
The distraction skill that we "Do" and the distraction skill that we "receive" as a result.
What are ACCEPTS and IMPROVE?
Reduce emotional suffering and increase happiness
What is a goal of DBT?
Activities, contribute, compare, emotions, push away, thoughts, sensations
What is wise mind ACCEPTS?
Arms by your side, fists unclenched, and palms up
What is willing hands?
Finding the kernel of truth in another person's perspective
What is the VALIDATION skill?
Put off addictive behavior for 5 minutes and then another 5 minutes and then another 5 minutes. Tell yourself you only have to wair 5 more mins.
What is Adaptive Denial?
Observe, describe, participate non judgmentally and one mindfully
What are the What and How skills?
The skill that uses Sight, hearing, touch, smell, taste
What is Self-soothe?
-Dye your hair vivid colors
-express unpopular views
What is Alternate Rebellion?
-pay attention
-reflect back
-read minds
-understand
-acknowledge the valid
-show equality
What is a "how to guide" for validation?
When what you are doing is not working
What is the TROUBLESHOOT skill?