Mindfulness
What are the 3 states of mind?
What is a crisis?
Highly stressful, short term, creates intense pressure to resolve the crisis now.
What is the goal of reality acceptance skills?
Reduce suffering and increase a sense of freedom through coming to terms with the facts of one's life.
True/False: Everyone can be mindful.
True.
What is the Self Soothing Skill and how do you do it?
5 sense- vision, hearing, smell, taste, touch.
Give an example of WILLFULNESS VS WILLINGNESS
Willfulness- stubborn, knowing to use skills but refusing to do so, giving up, being in control etc.
Willingness- open minded, willing to listen, act with awareness
What are the HOW skills?
Nonjudgmentally, Effectively, One-Mindfully.
When do you use crisis survival skills?
Intense pain, want to act on emotions, emotion mind overwhelms you, extreme arousal on SUDS scale.
True or False: Radical acceptance is approval of the situation?
FALSE
What are the WHAT skills?
Observe, Describe, Participate.
What is a skill that helps us look at our problem/target behaviors as immediate gratification?
Pros and Cons
List 3 situations when Radical Acceptance can be useful.
1- Life has dealt you major trauma, pain, difficulty
2-You are in distress but not a crisis- can't be changed right now which can lead to irritation, tantrums, etc. that ruin your whole day.
3- Problem solving isn't working
What are ways to practice mindfulness?
Body scan, deep breathing, paced breathing, walk, apps- insight, headspace, calm, etc., coloring, drawing, paired muscle relaxation, etc.
Out of STOP, TIP, ACCEPTS, and IMPROVE; what do 3 of the skill acronyms stand for and give an example of each?
Stop, take a step back, observe, proceed mindfully.
Tip the Temperature, Intense exercise, Paced breathing/paired muscle relaxation
Activities, contributing, comparison, emotions, pushing away, thoughts, sensations.
Imagery, meaning, prayer, relaxation, one thing in the moment, vacation, encouragement and rethinking the situation
When hanging out with friends, they choose a restaurant that you do not care for, and yet you decide to go along and find something on the menu that you will enjoy.- is an example of what reality acceptance skill?
Turning the mind