Mindfulness
Three ways to practice mindfulness
Meditation, journaling, breathing, walking, yoga, gratitude practice, creative expression, etc.
TIPP
Temperature
I(redacted)
Paced Breathing
Paired Muscle Relaxation
Role of emotions
Motivation, communication to others, communication to self, etc.
Important aspects of communication
Response that includes both being an effective talker AND listener
Being aware of the present moment and focusing our attention on the here and now without judgment
Mindfulness
Describe the last time you practiced mindfulness, IN DETAIL
Wise Mind
Balancing emotions and reason/facts + explanation on how to use it
What emotions are you uncomfortable feeling?
Characteristics of a healthy relationship
Appropriate answer
DBT stands for.....
Dialectical Behavioral Therapy
How mindfulness can help you in social situations
Listening better, being more patient, not becoming as emotionally activated before understanding context, etc.
Being kind to the self with soothing music, smells, pictures, and/or soft touch
Self-soothing
What cognitive distortions are the most prominent in your life, and how can you work to unwire that distortion?
Appropriate answer.
Magnification/minimization, catastrophizing, overgeneralizing, magical thinking, personalization, jumping to conclusions, mind reading, emotional reasoning, disqualifying the positive, "should" statements, all-or-nothing thinking
Appropriate response
DAILY DOUBLE: When your emotions are in control-when they influence and control your thinking and your behavior.
Emotional mind
How breathing can be used as a mindfulness tool
Person demonstrates circle breath, using breath as an anchor, relaxation, etc.
DAILY DOUBLE: Labelling the + and the - of a situation
What is Pros and Cons
Anger Iceberg
Concept - anger is the visible tip of a deeper emotional issue
Feelings that come up during situations of conflict and how to resolve them
Depends on answer
Opposite Action
Attempting to change the painful emotion by acting contrary to the painful emotion
5-4-3-2-1 Technique
(Person correctly demonstrates technique)
Letting go of fighting reality and understanding that there are some things that we can not change.
Radical acceptance
What would it be like for you to speak to yourself as you would a friend while in emotional distress?
Appropriate answer.
How to set boundaries
Clear communication, staying firm on boundaries, respecting self and boundaries placed even when others may not, etc.
The Four Skills of DBT
Mindfulness, distress tolerance, emotional regulation, interpersonal effectiveness