Mindfulness
WHAT and HOW skills
What are three distress tolerance skills?
Why are emotions important and how do they help us?
Give us important information for survival and about our values
What are the 4 GIVE skills? Explain one
What's one thing you learned from IOP you'll take with you?
Identify one WHAT and one HOW skill
Observe, Describe, Participate
Don't Judge, Stay Focused, Do What Works
What are the four quadrants of a Pros and Cons chart?
1. Pros of acting on target behaviors
2. Cons of acting on target behaviors
3. Pros of resisting target behaviors
4. Cons of resisting target behaviors
What is the check the facts skill and what are the steps to using it?
CTF helps us check if our interpretations fit the facts of the situation, or if our thoughts are making things WORSE accidentally.
identify emotion, identify prompting event without judgments, identify interpretations, label the threat, ask if the emotion, the intensity and duration fit the FACTS
What are the four FAST skills? Explain one
be Fair, no Apologies, Stick to values, be Truthful
F- be fair to yourself and the other person, validate both perspectives
A- don't apologize for existing
S- use your values as a guide
T- don't lie or act helpless
Name all of the IOP group leaders you've had
What does "one mindfully" mean?
This is part of the "Stay Focused" skill, where we do one thing at a time
In a pros and cons chart of target behaviors, what leads to SHORT term relief? What leads to LONG TERM relief?
short term = acting on target behaviors
long term = using DBT skills, resisting urges to act on target behaviors
When should we use Opposite Action?
When our feelings don't fit the facts, and/or if acting on the emotion urge would make things worse
What are the 7 skills in DEAR MAN? Explain one from DEAR and one from MAN
What's one piece of advice you'd give a new IOP member?
(or What's one question you have for a current IOP member?)
Reframe this judgmental statement to only include facts, not judgments or extreme language:
"My brother never, ever, ever shares his snacks with me, he's such a jerk"
My brother doesn't share snacks with me
Name three distress tolerance skills you've used this week and describe whether or not they were effective
What is the action urge associated with fear? What is opposite action to fear?
avoid and approach
We have a request or need to say no to a request
We want to maintain or improve the relationship
We want to stand up for ourselves and increase our self respect
Name Aimee and Saturn's cats
What are 3 benefits of mindfulness?
- increased control of our attention
- increased enjoyment of activities, reduced suffering
- helps us make balanced decisions so we aren't overly logical or overly emotional
When do we use DISTRESS TOLERANCE skills? When do we use EMOTIONAL REGULATION skills?
when we are in crisis or our distress is 7+, we use distress tolerance skills to cope in the moment and temporarily distract us from our pain
we use emotional regulation skills throughout our lives to solve problems and build a life worth living
When do emotions become a threat to us and which skills can we use to decrease our vulnerability to emotion mind?
When our emotions become overwhelming and take us out of wise mind. ABC PLEASE
(accumulate positives, build mastery, cope ahead, treat physical illness, balanced eating, avoid drugs, balanced sleep, exercise)
Which skill correlates with which objective? (DEARMAN, FAST, GIVE ---- Request/Say No, Self-Respect, Maintain/Improve Relationship)
fast = self-respect
give= maintain relationship
Do you have any feedback for how to make the IOP better?