Wise Mind ACCEPTS
Self Soothing
IMPROVE the moment
Acceptance and Willingness
Pros and Cons
100
This distress tolerance skill is when you use a sensory experience to distract you from the problem.
What is sensation?
100
If I stay focused on the one task at hand I am doing what?
What is one thing in the moment?
100
The difference between pain I can handle and suffering that I can't take is about using this skill?
What is radical acceptance?
100
When I look at the good and bad of a decision I need to make I am weighing the what.
What is pros and cons?
200
If I look at what someone else's struggle is to make myself feel better I am doing this?
What is comparison?
200
If I look at the mirror and admire how pretty I am, I am using what to soothe my feeling?
What is look (looking)?
200
If I go to the beach in my mind for a little while to get away I am using this skill.
What is vacation?
200
If I try to change something that is beyond my control I am not accepting this?
What is reality?
200
In order to weigh the pros and cons correctly we need to be in what?
What is wise mind?
300
If I help someone else feel better to distract myself from my problem I am doing this?
What is contributing?
300
If I eat a couple pieces of chocolate to make my self feel better I am using what to soothe myself?
What is taste?
300
If cooking makes me feel like I am chiilin' then when I cook I am using this skill.
What is relaxation?
300
We need to do this in the moment in order to have radical acceptance?
What is acknowledge?
300
In order to get into wise mind what skills doe we use?
What is the What and the How skills?
400
If I get into a deep conversation with my friends while playing cards and it distract me from my problems I am using this?
What is activities?
400
A weighted blanket, a shawl, wall push up or a sit disk seat cushion I am using this skill.
What is pressure?
400
If I remind myself of the good things I've accomplished in my life or if I tell someone else positive things about them I am using this skill.
What is encouragement?
400
When we try to impose our wants or wishes on reality we are being what?
What is willful?
400
When weighing the pros and cons we always need to look at the consequences in the ______ and the _______.
What is the short term and long term?
500
I use this skill to get through a difficult moment and then I always come back to deal with the problem later?
What is pushing away?
500
If I put on my headphones and zone out to Monica or The Passengers I am using this skill to soothe my problem emotions?
What is listening?
500
If when I am about to bang somebody in the eye I stop and think about how it will affect my goals in life I am using this skill?
What is meaning?
500
When we are mindful of the moment and do what works we are being what?
What is willing?
500
When we get into Wise Mind we are making sure we use the skills __________. In other word we want to make the most __________decision.
What is effectively (effective)?
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