MINDFULNESS
NON-JUDGMENTAL, ONE-MINDFUL, AND EFFECTIVE
WHAT IS MINDFULNESS "HOW" SKILLS?
WHAT ARE THE ABBREVIATIONS [MNEMONIC] TO AID IN REMEMBERING CRISIS SURVIVAL DISTRACTION SKILLS?
BREATHING IN FOR 3 AND OUT FOR 7 AND TIGHTENING AND RELEASING OUR MUSCLES WHILE NOTICING THE SENSATIONS.
WHAT IS THE FIRST P AND SECOND P OF "TIPP", BEING PACED BREATHING AND PROGRESSIVE MUSCLE RELAXATION?
USING YOUR REASONABLE MIND TO FIND A PURPOSE TO UNDERSTAND YOUR SITUATION.
WHAT IS MEANING?
YOU ARE IN THE DRIVER'S SEAT OF YOUR THOUGHTS, FEELINGS, IMPULSES AND BEHAVIORS. YOU DECIDE WHICH ROAD/DIRECTION; LEFT/RIGHT EXIT, U TURN, PULL OVER AND STOP. MAKING A CONSCIOUS DECISION TO ACCEPT OVER AND OVER.
WHAT IS TURNING THE MIND?
DIALECTICAL BEHAVIOR THERAPY.
WHAT IS DBT?
JUMP IN WITH BOTH FEET FULLY!
WHAT IS PARTICIPATING?
THE "E" IN ACCEPTS.
WHAT IS "CREATE DIFFERENT EMOTIONS AND EMOTIONAL STATES".
HEART RATE SLOWS DOWN, PUPILS CONSTRICT, DIGESTION INCREASES, BLOOD PRESSURE DECREASES, SALIVA PRODUCTION DECREASES WHEN THIS PART OF OUR SELVES IS ACTIVATED.
WHAT IS THE PARASYMPATHETIC NERVOUS SYSTEM?
USING YOUR IMAGINATION TO CREATE AN EXPERIENCE THAT CAN DISTRACT, AND SOOTHE.
WHAT IS IMAGERY?
A WAY TO CHANGE HOW YOU FEEL BY CHANGING YOUR FACIAL EXPRESSION.
WHAT IS A HALF-SMILE?
"WORDFUL WATCHING"
WHAT IS DESCRIBE?
JUST NOTICE WITHOUT REACTING OR DESCRIBING, ALSO KNOWN AS "WORDLESS WATCHING".
WHAT IS OBSERVE?
REFOCUSING ATTENTION FROM YOURSELF TO WHAT YOU CAN DO FOR OTHERS?
WHAT IS CONTRIBUTING?
THE FIGHT, FLIGHT, FREEZE PART OF OUR SELVES IS ACTIVATED.
WHAT IS THE SYMPATHETIC NERVOUS SYSTEM?
- CHANGING THE WAY YOU THINK ABOUT YOURSELF OR THE SITUATION.
- CHANGING THE WAY YOUR BODY HAS RESPONDED TO EVENTS.
- FOCUSING YOUR MIND IN A HELPFUL WAY.
WHAT IS IMPROVE THE MOMENT GOALS?
IDENTIFYING WHAT YOU HAVE CONTROL OVER, WHAT YOU DON'T HAVE CONTROL OVER AND SKILLFULLY LETTING GO OF THINGS YOU CAN'T CONTROL. DOES NOT MEAN APPROVAL OR RESIGNATION, IT MEANS FOCUSING YOUR ENERGY ON WHAT YOU HAVE CONTROL OVER.
WHAT IS RADICAL ACCEPTANCE?
EMOTIONAL MIND, REASONABLE MIND AND WISE MIND
WHAT ARE THE THREE STATES OF MIND?
OBSERVE, DESCRIBE, AND PARTICIPATE
WHAT ARE MINDFULNESS "WHAT" SKILLS?
THE SITUATIONS OF OTHERS CAN HELP TO CAST A MORE POSITIVE LIGHT ON YOUR OWN SITUATION.
WHAT IS COMPARISON?
WHAT IS THE "INTENSE" EXERCISE PIECE OF "TIPP"?
TALKING TO YOURSELF AS YOU WOULD TALK TO SOMEONE YOU CARE ABOUT, OR AS YOU WOULD LIKE SOMEONE TO TALK TO YOU.
WHAT IS "ENCOURAGEMENT" IN "IMPROVE THE MOMENT".
Facing and accepting distress head-on reduces suffering. Sometimes you have to tolerate painful situations and deal with feelings that you cannot change immediately, at least for the time being.
WHAT IS ACCEPTING REALITY?
THINGS THAT ARE IN CONFLICT, AND YET, BOTH ARE REAL AND TRUE.
WHAT ARE DIALECTICS?
BEING PRESENT IN THE MOMENT?
WHAT IS MINDFULNESS?
MANAGING STRONG EMOTIONS BY DISTRACTING OUR ATTENTION BY DOING SOMETHING WE ENJOY.
WHAT IS ACTIVITIES?
PART OF THE SKILL IN WHICH WE ACTIVATE OUR DIVE REFLEX?
WHAT IS "TEMPERATURE" IN TIPP?
USING 6 SENSES TO HELP COMFORT OURSELVES
WHAT ARE DBT 6 SELF-SOOTHING SKILLS?
THINKING ABOUT THE GOOD AND BAD OUTCOMES OF TOLERATING AND NOT TOLERATING DISTRESS.
WHAT IS PROS AND CONS?
WISE MIND "ACCEPTS", SELF-SOOTHING, IMPROVE THE MOMENT, "TIPP", "STOP","RADICAL ACCEPTANCE" AND FOCUS ON THE PROS AND CONS,
WHAT ARE THE 7 CATEGORIES OF CRISIS SURVIVAL DISTRESS TOLERANCE SKILLS?