Mindfulness
Three States of Mind
What is.....
Wise Mind
Emotional Mind
Reasonable Mind
Dialectics: What is it?
What is....
More than one way to see a situation and more than one way to solve a problem.
Acceptance
AND
Change =
MIDDLE
PATH
T stands for? Demonstrate it.
What is.....
Temperature
What is radical acceptance?
The skills of accepting the things you can't change
Wise mind ACCEPTS
What is.....
Activities
Contributing
Comparisons
Emotions
Pushing Away
Thoughts
Sensations
Emotional Mind
What is....
Hot, Ruled by our feelings and urges
State a dialectical sentence
What is.....
I am doing the best I can AND I need to do better, try harder, and be more motivated to change.
I can do this AND its going to be hard. My mom is strict AND she really cares about me. I've got big problems AND I can try to solve them. You are tough AND you are gentle.
I stands for? Demonstrate it.
What is....
Intense exercise
What can be worth living even with painful events in it?
What is.....
Life
Self-Soothe w/ six senses
Vision
Hearing
Smell
Taste
Touch
Movement
Reasonable Mind
What is....
Cool, ruled by thinking, facts, and logic
List five thinking mistakes
What is.....
1. All or nothing, black and white thinking
2. Catastrophizing (fortunetelling error)
3. Mind reading
4. Overgeneralization
5. Mental Filter
6. Disqualifying the positive
7. Emotional reasoning
8. Should statements
9. Labeling
10. Personalization
The first P stands for? Demonstrate this.
What is....
Progressive muscle relaxation
What is acceptance?
What is.....
What is seeing reality for what it is, even if you don't like it.
Improve the moment
What is....
Imagery
Meaning
Prayer
Relaxation
One thing in the moment
Vacation
Encouragement
Wise mind
What is....
Includes both reason and emotion, it is the wisdom within each person and the state of mind to access to avoid acting impulsively and when you need to make an important decision
Demonstrate five thinking mistakes
What is.....
1. All or nothing, black and white thinking
2. Catastrophizing (fortunetelling error)
3. Mind reading
4. Overgeneralization
5. Mental Filter
6. Disqualifying the positive
7. Emotional reasoning
8. Should statements
9. Labeling
10. Personalization
The second P stands for? Demonstrate this.
Paced breathing
List 2-3 of the five optional ways of responding when a serious problem comes into your life.
What is....
1. Figure out how to solve the problem.
2. Change how you feel about the problem.
3. Accept it.
4. Stay miserable (no skill use).
5. Make things worse (act on your impulsive urges).
Pros and Cons
What is....
Pros of acting on impulsive urges vs cons of acting on impulsive urges
Pros of resisting impulsive urges vs cons of resisting impulsive urges
Mindful walking, mindfully eating a raisin, walking the line, wise mind charades, mindful listening, and observing emotions.
Hints for thinking and acting dialectically
1. Move to both-and thinking and away from either/or thinking
2. Practice looking at all side of the situation and all points of view.
3. Remember: No one has the absolute truth. Be open to alternatives.
4. Use I feel statements
5. Accept that different opinions can be valid, even if you do not agree with them.
6. Check your assumptions. Do not assume that you know what others are thinking.
7. Do not expect others to know what you are thinking.
When are TIPP skills to be used?
What is.....
When emotional arousal is very HIGH!!!
*You are completely caught in emotion mind.
*Your brain is not processing information.
*You are emotionally overwhelmed.
Define willfulness versus willingness
What is.....
Willfulness- Refusing to tolerate a situation or giving up.
Willingness- Allowing the world to be what it is and participating in it fully.
Name the five crisis survival skills
What is....
1. Wise mind ACCEPTS
2. Self-soothe with Six Senses
3. Improve the moment
4. Pros and Cons
5. TIPP