Mindfulness
What is the definition of mindfulness? What are 5 ways to practice it?
Fully engaging in one thing at a time without judgment?
What does self-soothe mean? How can you use it?
Using 5 senses to calm down.
What are 5 ways to practice mindfulness.
studying, listening to music, art, brushing teeth, eating food, etc..
What does distress tolerance mean?
What does it mean to think dialectically?
Being able to understand that two opposite perspectives can be true at the same time.
Why are the WHAT skills and HOW skills called the WHAT skills and HOW skills?
They teach us WHAT to do to practice mindfulness and HOW to practice it.
What skill teaches us to distract ourselves from a crisis? Give an example of how to use the skill.
ACCEPTS skill. Doing activities to distract yourself, or by comparisons, contributing, creating new emotion, pushing away, creating new thoughts, and sensations.
What does it mean to act effectively?
Use your wise mind to make the best decision and meet your goal in every situation
How can you use the "imagery" part of the IMPROVE the moment skill? Give an example of a way a person in your group could've used this skill.
Imagining some place better, such as being on a beach during a crisis.
DBT stands for.....
What is Dialectical Behavioral Therapy
What are the WHAT skills? Name all 3.
Observe, Describe, Participate
What is the TIPPS Skill?
Temperature, intense exercise, paced breathing, progressive muscle relaxation.
What does Nonjudgmental stance mean?
Being able to exist without your own interpretations, opinions, and conclusions.
What is radical acceptance?
Being able to accept the things that you cannot control.
What is reasonable state of mind??
Using logic and facts to make your decisions - no emotions.
What are the HOW skills? Name all 3.
One-mindfully, Nonjudgmentally, Effectively
What are the two groups of skills that make Distress Tolerance?
Accepting reality skills and crisis survival skills.
What are the 3 states of mind? Define each.
EMOTION, REASONABLE and Wise - Wise mind.
Emotion - emotions take over
Reasonable - only focus on facts
Wise - balance of both, inner wisdom
What is the STOP skill? When can you use it?
Stop, take a step back, observe, and participate. Use it when having a urge to act impulsively.
What are the 4 groups of skills under DBT?
Mindfulness, Distress Tolerance, Emotion Regulation, and Interpersonal Effectiveness
Make a judgemental statement about the room and then change it into a nonjudgement stance.
Judgemental: Billy looks very tacky, he cannot dress and lloks a mess today
Nonjudgemental: Billy is wearing yellow shirt, red pants and striped socks. His jacket is also large and purple.
What does IMPROVE the moment stand for?
Imagery, meaning, prayer, relaxation, one thing at a time, vacation, encouragement.
How can you use mindfulness to solve a problem.
By observing, focusing on facts, and fulling engaging in one thing at a time and using wise mind.
How can you use the "meaning" part of the IMPROVE the moment skill? How has a person in your group been able to find meaning in a past or current crisis?
Maybe I was forced to come to ACE and now I'm about to see that I can gain and develop skills to make me more successful and effective in life.
Make a dialectical statement
I am doing my best AND I can improve and get better.