Mindfulness
What is mindfulness?
intentionally living in the present moment, without judgment
Rational/Logical Mind
Emotional Mind
Wise Mind
Interpersonal effectiveness means
being able to ask for our needs, say no and coping with interpersonal conflict effectively. Being able to maintain relationships.
the first step in emotional regulation is
Identifying and label current emotions
What is distress tolerance
the ability to tolerate and accept distress
Examples of practicing mindfulness or being mindful
meditation, yoga, stretching, walking, eating etc.
Examples of being in the rational mind
examples:______________
"looks good on paper"
ignores emotions and/or skills needed to achieve the goal
Name an Interpersonal Effectiveness Skill
DEAR MAN
true or false: using the PLEASE skill to take care of your body is effective in emotional regulation
True
PLEASE: treat PhysicaL illness; balanced Eating, Avoid mood-altering drugs, balanced Sleep, get Exercise; build mastery
name 2 physical symptoms of stress/anxiety
ex:______________
Observe
Describe
Participate
Ex:__________________
Gives into emotional urges
Highly impulsive
DEAR MAN is an acronym for..
Describe
Express
Assert
Reinforce
Mindful
Appear Confident
Negotiate
building Mastery is important because
builds a sense of confidence and competence. boots our self-esteem. Typically requires doing something that is a least a little challenging.
Name 2 warning signs of stress
ex: ____
Name the Mindfulness "How"skills
Non-judgmentally
One-Mindfully
Effectively
Being in the Wise Mind means...
The balance between both minds. Able to validate and accept our feelings and emotions while being able to respond in a rational manner
Self-respect is
What do they mean by "riding the wave"
feeling and experiencing the emotion without judgment
What is the STOP skill
Stop
Take a step back
Observe
Proceed Mindfully
Tips for replacing judgmental thoughts and statements with non-judgmental thoughts and statements
Describe the facts
Describe the consequences
Describe your own feelings
Be objective
Being dialectical means
2 ideas can both be true at the same time
happiness AND sadness, anger AND peace, independent AND needing support....
Situation: Close friend wants to come over to discuss a problem, you want to go to bed.
How do you effectively resolve this?
ex:______
Name 3 healthy coping skills learned from groups
ex:__________
sight, smell, touch, hear, taste
ex:_____