Mindfulness
What is mindfulness?
The act of being fully present in the moment and and non-judgementally.
What does ABC stand for in ABC PLEASE? Give 1 example for each letter.
Accumulate Positives
Build Mastery
Cope Ahead
What does TIPP stand for?
Temperature change
Intense exercise
Progressive muscle relaxation
Paced breathing
What are the 3 main interpersonal effectiveness skills?
1. DEARMAN
2. GIVE
3. FAST
Demonstrate and explain TIPP.
What are the 3 What skills?
1. Observe
2. Describe
3. Participate
What is "surfing the wave"?
Imagine your negative emotion is like a wave. Observe it. Be mindful of your body. Remember that you are not your emotion--watch as it comes and goes. Radically accept your emotion--don't try to deny or fight it.
What does STOP stand for and when do we use it?
Stop. Take a step back. Observe your surroundings and options/outcomes. Proceed mindfully/choose the best outcome.
We use it before acting on an urge or impulse that could be harmful.
What does GIVE stand for and what is its purpose?
Be Gentle
Act Interested
Validate
Easy manner/vibe
Purpose: to maintain healthy relationships
1. Emotion mind: ruled by emotions, there is no logic involved. *Hint: Think about movie Inside Out and how the emotions were running the show. We are in emotion mind when we become dysregulated.
2. Rational mind: ruled by logic and facts. Invalidating towards emotion and experiences.
3. Wise mind: ruled by logic and emotion. Is the best of both minds and is balanced.
What are the 3 How skills?
1. One Mindfully
2. Effectively
3. Non-judgmentally
What does PLEASE stand for?
Treat Physical Illness. Balanced eating. Avoid mood altering drugs. Balanced sleep. Exercise.
What skill is this? Imagery. Meaning. Prayer. Relaxation. One thing in the moment. Vacation. Encouragement.
IMPROVE the Moment
What does FAST stand for and what is its purpose?
Be fair
No apologies (don't over or under apologize)
Stick to your values
Be truthful.
Purpose: maintain self-respect
What is Middle Path? Give an example of a situation in which this is needed.
Being able to meet in the middle ground--both of you have to be willing to give to get.
What are the 3 states of mind in DBT?
1. Wise mind
2. Emotion mind
3. Rational mind
What is Opposite Action?
Identify emotion and action urge. Check the facts. If the emotion and action urge don't fit the facts, act opposite!
What is Radical Acceptance?
What does DEARMAN stand for and what is its purpose?
Describe
Express
Assert
Reinforce
Be mindful
Appear confident
Negotiate
Provide an example of a thinking error and how to check the facts.
What are dialectics or dialectical thinking?
The belief that 2 opposing things, feelings, thoughts, etc. can exist at the same time or be true at the same time.
Black and white or all-or-nothing thinking. Mind reading. Overgeneralization. Fortune telling. Mental filter. Disqualifying the positive. Emotional reasoning. "Should" statements. Labeling. Personalization.
Explain Pros and Cons. When do we use it?
Pros of acting on urge. Pros of not acting on urge. Cons of acting on urge. Cons of not acting on urge.
We use this BEFORE acting impulsively or on a negative urge.
What are the steps to repair?
Address the person by name. Apologize and state what you did. Maintain eye contact. Ask if the person can forgive you. Validate their answer. Promise and show a change of behavior in the future.
What are the 6 levels of validation?
1. Pay attention
2. Reflect back without judgement
3. Read minds
4. Communicate an understanding of the causes
5. Acknowledge the valid in the present circumstance
6. Show equality and radical genuineness