Mindfulness
What are the three states of mind (hint: ven-diagram drawing)
Emotion mind, reasonable mind, and wise mind
When do you use the DEAR skill?
When you want to ask for something you want or say no
What are the five senses you can use for self-soothe?
vision
hearing
smell
taste
touch
What is wise mind?
Inner wisdom (ability to choose an effective way to get what we want - in line with our values). Balance of emotion and reason.
What does DEAR stand for?
Describe
Express
Assert
Reinforce
Deciding whether to act or not act on a certain behavior.
What is emotion mind?
Ruled by moods and feelings (short-term benefits, long-term consequences)
What does GIVE stand for?
act Interested
Validate
use an Easy manner
What does TIP stand for?
Temperature
Intense Exercise
Paced Breathing and Paired Muscle Relaxation
What is reasonable mind?
Thinking very rationally. Values/feelings are not important
What does FAST stand for?
be Fair
no Apologies
Stick to values
be Truthful
What does STOP stand for?
Stop
Take a step back
Observe
Proceed Mindfully
What is the difference between the WHAT skills and the HOW skills
The what skills are what we do to practice mindfulness (observe, describe, participate). The how skills are how we practice mindfulness (non-judgmentally, effectively, one-mindfully)
Why is actively changing aspects of your life helpful?
Because the more you can make change and tolerate it, the easier it will be when change happens in your life that is outside of your control.
Name one way you can distract yourself? (hint: ACCEPTS)
Activities
Contributing
Comparisons
Emotions
Pushing Away
Thoughts
Sensations