General
This group of skills focuses on taking in the moment around you, being present, and not attaching judgement to the things that happen
What is Mindfulness?
be Gentle, act Interested, Validate, Easy manner
What is GIVE?
Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations.
What is Distract with ACCEPTS?
Accumulate positive emotions, Build master, Cope ahead, treat Physical iLlness, balanced Eating, Avoid mood altering drugs, balanced Sleep, get Exercise,
What is ABC Please?
A combination of “emotion mind” (emotional experiencing) and “reasonable mind” (Problem solving and logical experiencing)
What is Wise Mind?
This group of skills focuses on the skills that you can use to interact with others effectively and fairly.
What is Interpersonal Effectiveness?
be Fair, no over Apologies, stick to your Values
What is FAST?
Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, Encouragement
What is IMPROVE?
Following the process of Promoting events -> Interpretation of the event -> Body sensation -> Body Language -> Action urge -> Action -> Emotion Name
What is Story of Emotion?
Focusing on what works. Doing what is necessary in a situation without focusing on what is ‘fair.”
What is Effectiveness?
Note: This does not need to be interpersonal
This group of skills focuses on being able to handle and steer the feelings that come up throughout life and generally focuses on building resilience through positive emotions.
What is Emotional Regulation?
Describe, Express, Assert, Reinforce, stay Mindful, Appear confident, Negotiate
What is DEARMAN?
Letting go of fighting reality. Accepting that a situation is what it is, especially when it cannot be changed. This has to come from deep within and be complete.
What is Radical Acceptance?
Building good experiences in life. Increasing good activities that will give you good emotions.
What is Positive Activity?
Just Notice. Allow yourself to experience in the moment whatever is happening. You can pay attention to events, emotions, thoughts, situations, the way your body feels.
What is Observe?
These skills focus on handling the negative and stressful emotions that come up.
*This is a skill from another category*
Put into words. Use your words to talk about things that you observe. You can look at events, emotions, thoughts, situations, the way your body feels.
What is Describe?
Thinking about the outcomes of your behavior BEFORE you take act. Thinking of the positive and negative outcomes.
What are Pros and Cons?
Changing your current emotion by acting a different way than you feel. Ex: When you feel angry, you can gently avoid the situation.
What is Opposite Action?
*Sorry for the typo on the worksheet!*
Become completely involved in an activity. “Lose yourself” in what you are doing, like a video game, book, drawing, sports, puzzle, or other game.
What is Participate?
*This is a skill from one of the categories*
Thinking about the outcomes of your behavior BEFORE you take act. Thinking of the positive and negative outcomes.
What is Self-Soothe?
*This is a skill from another category*
Using just the facts rather than stating your opinion. See things as neither good nor bad, just “as it is” Instead of saying someone is a “jerk” you could say. “he said something that made me angry.”
What is Nonjudgmental Stance?
The ability to accept the reality you are in and doing what works in a situation. Or doing the opposite of what works, refusing to tolerate the moment.
What is Willingness versus Willfulness?
Observing and experiencing your emotion, remembering you are not your emotion, and accepting your emotion. Thinking that emotions are like waves; they overwhelm you and then they pass.
What is Letting go of emotional suffering?
*Another typo in that box on the worksheet*
Doing things in the moment Focusing your mind and awareness on the current moment/activity, rather than splitting your attention and activities and thoughts. Focusing completely on a conversation, hobby, chore, favorite activity.
What is One Mindfulness?