Mindfulness Skills
Mindfulness Definition
What is the practice of being present and aware in the moment without judgement?
Skills designed to help individuals endure and cope with overwhelming emotions or crises without making the situation worse.
What is Distress Tolerance Skills?
Changing your attention onto something different, using an activity to change focus.
What is Distracting?
Imagine facing a fork in the road and having to turn toward the path of acceptance and away from the road of rejecting reality.
What is Turning the Mind?
The skill set taught to help individuals understand, identify, and manage their emotions in a healthy way, aiming to reduce vulnerability to negative emotions and increase positive emotional experiences, essentially allowing them to control and influence their emotional responses to situations.
What is Emotion Regulation?
Paying attention and noticing the present moment with your senses without any judgement.
What is Observing?
Using your senses - looking at sunsets, taking a hot bath, smelling a perfume you like, using lotion that is calming, eating foods that comfort.
What is Self-Soothing?
Acting in the opposite way of how you feel in order to reduce the intensity of the emotion.
What is Opposite Action?
What is Willing Hands?
Three major functions of emotions.
What is: To communicate to others
To communicate to ourselves
To motivate action
Improving communication by putting words to what is observed within one's self or outside of one's self.
What is Describing?
Skills to help calm yourself physically and mentally: using cold water, intense exercise, paced breathing, progressive muscle relaxation.
What is TIPP Skills?
Using a gentle, relaxed facial expression to help accept reality.
What is Half-Smiling?
Being open, accepting, and engaged in the present moment. Being flexible and open to change.
What is Willingness?
Our immediate, first reactions to a prompting event.
What is a Primary Emotion?
Making choices using this state of mind that's a balance between emotion and logic.
What is Wise Mind?
Complete and total acceptance of reality when you cannot change the reality you are in. Accepting emotions and situations you cannot change and not fighting it.
What is Radical Acceptance?
Being sober but being aware of the potential triggers or warnings you may relapse.
What is Clear Mind?
Combination of not using substances but also preparing for how to get back to sobriety after a relapse?
What is Dialectical Abstinence?
Reactions to our primary emotions.
What is a Secondary Emotion?
Being fully immersed in the present moment, letting go of fear and shame, getting into "flow" state.
What is Participating?
What is Pros and Cons?
Replacing the immediate event that has caused unpleasant emotions with a more positive act, thereby making the moment easier to tolerate.
What is Improving the Moment?
Engaging in activities that are more rewarding than substance use. Building a positive support system, environment, and activities to help stay clean and sober.
What is Community Reinforcement?
Name at least 3 factors that make it difficult to regulate emotions?
What is:
1. Biology
2. Lack of skill
3. Reinforcement of emotional behaviors
4. Moodiness
5. Emotional Overload
6. Myths About Emotions