Mindfulness
What is Mindfulness?
The awareness that arises from paying attention, on purpose, in the present moment, and non-judgmentally
Name one thing that we CANNOT observe in others. Hint: we can't observe other people's _____
Sensations, thoughts, urges, feelings (STUF)
What is interpersonal effectiveness?
being effective when you ask someone for something or respond to a request, while at the same time maintaining or even improving both the relationship and your self-respect
What is it called when we set a limit to protect our needs, comfort, values, or well-being in a relationship
A boundary!
Name two of Spider Man's super powers
Shooting webs, super strength, Spidey sense, etc
Name 2 mindfulness based coping skills
ex: Meditation, box breathing, 5 senses observation
Name two things you can do to show someone you're validating their feelings.
Examples: acknowledge their feelings, listen, show understanding, or say something like, “I can see why you'd feel that way.”
Name what one of the letters in DEAR MAN stands for
D – Describe, E – Express, A – Assert, R – Reinforce,
M – Mindful, A – Appear confident, N – Negotiate
Name one of the 3 goals in interpersonal situations that we clarify and prioritize?
Object, Relationship, Self-Respect
What animated Disney movie features the song “Let It Go”?
Frozen
Name 3 benefits of practicing mindfulness
Ex: reduces anxiety, helps with thinking more clearly, calms us down, helps us understand what we are experiencing
True or False:
Taking a break to cool down during an argument is the same thing as stonewalling
False: Taking a break is not the same because breaks start with an expectation set to continue the conversation after a set time, stonewalling is simply refusing to engage in any meaningful discussion
What is Objective Effectiveness?
It refers to attaining your objective or specific goal in a particular situation. It's the reasons for the interaction in the first place
Why is validating the other persons emotions so important in relationships?
It helps them feel heard and it helps you understand what is going on
Which singer released the album The Tortured Poets Department?
Taylor Swift
Name one of the 3 states of mind talked about in DBT
Emotion mind (sense of urgency), Rational/reasonable mind (just the facts, not considering emotion), Wise Mind (bringing emotion and reason together)
Name a goal of Mindfulness
1. reduce suffering and increase happiness
2. Increase control of your mind
3. Experiencing Reality as it is
What skill is used if the Objective is the priority in an interaction?
DEAR MAN
Give an example of a complete "I statement"
I feel ____ when you _____ because _____, I would prefer if _____
Which of these is NOT a Fortnight Skin?
Chappell Roan
Spongebob
Goku
Spongebob
Name the skill: doing what works to achieve our goals. The goal is to focus on doing what works, rather than what is "right" versus "wrong" or "fair" versus "unfair." It means using skillful means to achieve our goals
Effectively
Why do we practice non judgmentally in DBT?
Judgments can have a negative effect on relationships, emotions and changing the causes of things works better than judging things we don't like
Your friend says, “Nobody ever listens to me.” Give one validating response.
“It sounds like you're feeling really ignored.”
Why clarify interpersonal goals?
to be effective in interpersonal interactions, it is important for us to know what we actually want, what our goal is.
interactions go off track because we are no clear about what we want, they also get off track when emotions interfere with knowing what we want
What is Charlie's favorite food?
CHEESE