Skills
Your heart slows down, blood flow to non essential organs is reduced and blood flow is redirected to the brain and heart. This is the Dive Response. What skill did we discuss that we can utilize that will create this response in our bodies.
What is Temperature Change-- Cold Water. Bowl/hold breath
This is not Approval Compassion Love Passivity or against change.
What is Radical Acceptance
What is TIPP
Temperature Change
Intense Exercise
Paced Breathing
Paired Progressive Muscle Relaxation
This skill is choosing to accept
Observe that you not accepting
Make an inner commitment to accept reality
Do it again over and over again
Develop a plan
This is a RA skill that involves us doing it over and over again as part of the process.
What is turning the mind
This is the first step in practicing radical acceptance
Observing that you are questioning or fighting reality
Wise Mind ACCEPTS generally are known as these types of techniques
What are Distraction Techniques
Half Smile
Show Half Smile
Comparisons and Contributions
What are the 2 Cs in Wise Mind Accepts
Two factors that have to be accepted.
Reality is as it is-- facts about the present and past are facts even if you dont like them
There are limitations on the future for everyone
Everything has a cause including events that cause you pain and suffering
Life can be worth living even when painful events in it
IMPROVES the Moment
What are skills that make crises more bearable
Refusing to tolerate the moment
Giving Up
Fix Every Situation
The P and V in Improve the Moment
What is Prayer and Brief Vacation
Radical Acceptance
What is means all the way, complete and total; accepting in your mind heart and body; its when you stop fighting reality stop throwing tantrums and letting go of bitterness.
STOP
What is Stop, Take a step Back, Observe, Proceed Mindfully.
Steps in Practicing Willingness
Observe the Willfulness. Label it. Experience
Radically Accept that at this moment that you may feel willful
Turn your Mind toward Acceptance and Willingness
Try Half Smiling and a Willing Posture
When fullness is immovable Ask" What's the Threat?
What is a Body Scan
Rejecting Reality does not change Reality
Rejecting Reality turns pain into suffering.
The path out of hell is through misery.
What is why we accept reality.
Give an Example of Self Soothing with Each Sense
Vision
Hearing
Smell
Taste
Touch
Remember you are not your thoughts
Mindfulness of Current Thoughts