Core Mindfulness
Name the skills of Core Mindfulness
What and How
Name one thing that makes it difficult to regulate your emotions.
Biology; lack of skill; reinforcement of emotional behavior; moodiness; emotional overload; emotion myths.
Examining our thoughts and checking the facts can help us change our_______.
Emotions.
True/False: Every emotion has an action urge.
True
What does ABC stand for in DBT?
Accumlate positive emotions; Build Mastery; and Cope ahead of time with emotional situations.
List the What and How skills of Core Mindfulness
During the Event step, what are the two reactions happening?
Internal and External reactions.
Give an example of emotions that fit the facts for the emotion, FEAR.
There is a threat to your life or that of someone you care about; there is threat to your health or that of someone you care about; there is a threat to your well-being or that of someone you care about.
When do you use opposite action?
Use opposite action when your emotions do NOT fit the facts or when acting on your emotions is NOT effective.
What does PLEASE stand for in DBT?
Physical Illness; Balanced Eating; Avoid Mood Alternating Substances; Balanced Sleep; and Get Exercise.
What are the states of Mind?
Rational/Reasonable; Wise; and Emotional
What is the Core Concept of Model of Emotions?
Knowing how emotions happen helps us influence them.
Ask: Am I assuming a threat?
When do you use Problem Solving?
If your facts are CORRECT and the situation is the problem or the emotion is Justified.
What are the steps to Accumulating Positive Emotions: Short Term.
Build Positive Experiences NOW
Be mindful of positive experiences.
Be unmindful of worries.
What is the goal of Mindfulness?
Reduce suffering; increase happiness; increase control of your mind; experience reality as it is.
What are the 5 S's of Vulnerabilities?
Sickness; Stress; Sleep; Substance; Sustenance.
When do you use the Wave Skill?
When we have checked the facts and the emotions fit the facts; you then ride the wave all the way through the emotion to the end.
When using Opposite Action, you do the Opposite of your emotion action urges when the emotion is NOT________ or NOT __________.
Justified or Effective.
Accumulating Positive Emotions: Long Term is defined as "make changes in your life so that positive events will occur in the future." What are the steps to accomplishing this.
1. Avoid Avoiding
2. Identify values that are important to you.
3. Identify one value to work on now.
4. Identify a few goals related to this value.
5. Choose one goal to work on now.
6. Identify small action steps toward your goal.
7. Take one cation step now.
What is "Wordless Watching" and which skill would this fall under?
"Watch thoughts come into your mind and let them slip right by, like clouds in the sky. Notice each feeling rising and falling like waves of the ocean." It is not labeling, it is simply watching. Observe Skill.
List each step of the Model of Emotions
Event; Interpretation; Emotion; Action Urge; Behavior; Consequence.
There are four important parts to riding the Wave skill. What are they?
List all three examples of Opposite Action for Anger.
Gently Avoid the person you are angry with.
Take a time out.
Be kind.
What are the steps for Coping Ahead of Time with difficult situations?
1. Describe the situation that is likely to prompt problem behavior.
2. Decide what coping or problem-solving skills you want to use in the situation.
3. Imagine the situation in your mind as vividly as possible.
4. Rehearse in your mind coping effectively.
5. Practice relaxation AFTER rehearsing.