What Skills
Wordless Watching
Observing both inside and outside yourself, using all five senses
Having Teflon mind
is part of this O skill
What is observe?
Don’t Judge, Stay Focused and Do What Works is part of what mindfulness skill
What are the How skills?
Three states of Mind
What is Emotion, reasonable and wise mind
Crisis Survival Skills are?
What Distract with “Wise Mind ACCEPTS?”
Put words on the experience: Label what you observe with words. Is a part of what skill?
Be effective: Focus on what works to achieve your goal. Is a part of what How skills?
Bringing left brain and
right brain together. Is what Mind state?
What Wise Mind?
Do something. Call, e-mail, text, or visit a friend; watch a favorite
movie or TV show; play your instrument or sing; play videogames;
draw, cook, or bake; write in a journal; clean your room; go for a
walk or exercise; read a book; listen to your iPod, go online and
download music, apps; play a game with yourself or others.
Activities
Fully experience the moment without being self-conscious. Is part of what skill?
What is participate?
Concentrate your mind: Let go of distractions and refocus your attention when it drifts, again and again. This is a part of What How skill?
What is Stay Focused?
Hot
Mood-Dependent
Emotion-Focused. What mind state is this?
What is Emotion Mind?
Create different emotions. Watch a funny TV show or emotional
movie; listen to soothing or upbeat music; get active when you
are sad; go to a store and read funny greeting cards or joke
books.
What is Emotions?
Describe only what you observe without interpretations. Stick to the facts! Instead of “that
person has an attitude,” you could describe that person as “rolling her eyes, speaking with
a loud voice.”
Is part of what Skill?
What is Describe?
Act as skillfully as you can to achieve your goals. Is part of what How skill?
What is Do What Works?
Cool
Rational
Task-Focused
What is Reasonable Mind?
Intensify other sensations. Hold or chew ice; listen to loud
music; take a warm or cold shower; squeeze a stress ball; do situps
and push-ups; pet your dog or cat.
What is Sensations?
Throw yourself into the present moment fully (e.g., dancing, cleaning, taking a test, feeling
sad in the moment). Try not to worry about tomorrow or focus on yesterday.
Is part of what Skill?
What is participate?
Notice but don’t evaluate as good or bad. Stick to the observable facts of the situation,using only what is observed with your senses
What is Don’t Judge?
Seeing the value of
both reason and
emotion
What is Mindfulness?
Push the painful situation out of your mind temporarily. Leave
the situation mentally by moving your attention and thoughts
away; build an imaginary wall between you and the situation. Put
the pain in a box and on a shelf for a while.
What is Pushing away?