Mindfulness / Middle Path
The balance of acceptance AND change. Replacing an “either-or” thought process with a “both-and” approach.
What is the Middle Path?
Doing something to help you feel the opposite of your difficult emotions.
What is Opposite Action?
Looking at a situation from an outside perspective and pausing in order to look for the facts rather than acting on emotions.
What is Check the Facts?
The DBT skill used to ask for or request something in a respectful way.
What is DEARMAN?
Jason and Sam have been arguing for the last week about what crews they are assigned to. Jason takes a moment to think about this situation from Sam’s perspective and wonders what he might be thinking and feeling. Jason asks himself if there is another explanation for Sam not completing his crews. Jason later watches Sam do his crews and finds that he is trying to do a better job than the last few nights. Jason then decides to give Sam a compliment to show kindness toward him. (Inpersonal effectiveness)
What is THINK?
Being present in the present moment, centering yourself, helping to reduce stress and anxiety.
What is Mindfulness?
Getting through feeling very strong emotions without bringing damage to yourself, others or property.
What is Riding the wave?
Skills that help our physical health; because we’re more at risk for negative emotions and poor decisions when we’re unhealthy or physically not feeling well.
What is PLEASE?
A DBT skill used to maintain self-respect during conflict.
What is FAST?
Matt wants to add his friend Chris to his approved contact list and needs his youth liaison to contact his HSW for this approval. Matt approaches Sierra and describes his wishes to her and why he wants this. Matt stays in the present and appears confident. Sierra wants to talk to Matt prior to emailing his HSW. Matt negotiates that if he meets with her, she could then reach out to his HSW. Sierra confirms that she will. (Interpersonal Effectiveness)
What is DEARMAN?
Making decisions based on balancing your emotional and rational mind.
What is Wise Mind?
Skills to help tolerate negative emotions until you are ready to face them.
What is ACCEPTS?
This distress tolerance skill is used when one knows a difficult situation is coming; this skill is used to be more prepared and relaxed going into the situation.
What is Cope Ahead?
A DBT skill that is used to help in building and maintaining relationships.
What is GIVE?
Nick sees his peers in the corner of the room talking and then sees them look over at him. Prior to reacting, Nick considers other potential interpretations and asks himself: “Is it true? Am I interpreting this correctly? Could they be talking about something else besides me?” (Emotional Regulation)
What is Check the Facts?
Accepting that two opposing views or opposites can both be true.
What is Dialectical Thinking?
Using sensations to decrease the intensity of negative emotions. This can be through seeing, hearing, smelling, taste, touch and movement to decrease the intensity of negative emotions.
What is Self-Sooth with Six Senses?
This DBT skill combines accumulating positive experiences and using distress tolerance skills to prepare for stressful situations ahead.
What is ABC?
A DBT skill that is used to reduce negative feelings towards others.
What is THINK?
Sam calls his friend to come pick him up so they can go to the movies. His friend says he can’t go. Sam acknowledges that he can’t change this situation. He sees that although he does not like it, this is reality. (Distress Tolerance)
What is Radical Acceptance?
Honoring your or someone else’s emotions while understanding why they made the choice they did and why this might have made sense at the time.
What is Validation of Self/Others?
Deciding to accept an unchangeable situation as “it is what it is” to allow yourself to move on.
What is Radical Acceptance?
Doing something to help you feel the opposite of your difficult emotion, when your emotion does not fit the facts.
What is Opposite Action?
Jon is new on the hall and doesn’t know any of his peers. He wants to start building friendships to help make it a little easier being here. He tries to be mindful of his peers’ emotions while being gentle with his words and tone. He shows interest by asking questions and pays attention. When his peers talk to him, he shows them he understands their feelings. Jon also presents as being calm and in an easy manner.
What is GIVE?
John receives bad news during a phone call with his mom. He’s so mad that he wants to punch someone. John doesn’t want to be on Refocus, so he asks to take a walk to calm down. This is a “state of mind”. (Mindfulness)
What is Wise Mind?