Mindfulness & WISE Mind
What does Mindfulness mean?
-Intentionally living with awareness in the present moment
-Intentionally living without judging or rejecting the moment
-Intentionally living without attachment to the moment.
What are the goals of Distress Tolerance skills?
1.) Survive Crisis Situations (Without making them worse).
2.) Accepting Reality (Replacing suffering and being "stuck" with ordinary pain and the possibility of moving forward)
3.) Becoming Free (Of having to satisfy the demands of your own desires, urges, and intense emotions).
What are the goals of Emotion Regulation?
1.) Understand and name emotions
2.) Decrease the frequency of unwanted emotions
3.) Decrease emotional vulnerability
4.) Decrease emotional suffering
What are the goals on Interpersonal Effectiveness Skills?
-Be skillful in getting what you want and needs from others.
-Build Relationships and End Destructive ones
-Walking the Middle Path
How many individual therapy rooms are there?
3
What are the 3 core mindfulness skills?
1.) WISE Mind
2.) "WHAT" Skills
3.) "HOW" Skills
Distress Tolerance is separated into two types of skills: Reality Acceptance Skills, and Crisis Survival Skills:
Name 2 Crisis Survival Skills
-STOP
-Pros and Cons
-TIPP
-Distract with WISE Mind ACCEPTS
-Self-soothe with 5 senses
-Improve the Moment
Give 3 examples of what makes it hard to regulate emotions?
-Biology
-Lack of Skill
-Reinforcement of Emotional Behavior
-Moodiness
-Emotional Overload
-Emotion Myths
Name 3 factors that get in the way of interpersonal effectiveness?
1.) You Don’t Have the Interpersonal Skills You Need
2.) You Don’t Know What You Want
3.) Your Emotions Are Getting in the Way
4.) You Forget Your Long-Term Goals for Short-Term Goals
5.) Other Peop le Are Gett ing in Yo ur Way
6.) Your Thoughts and Beliefs Are Getting in the Way.
How long are breaks and lunch in-between groups?
10 minute breaks
30 minute lunch
What are the 3 states of Mind in WISE Mind?
-Emotion Mind
-Wise Mind
-Reasonable (sometimes called rational) Mind
What does TIPP stand for?
T-Temperature
I-Intense Exercise
P-Paced Breathing
P-Paired Muscle Relaxation
Emotion Regulation is separated into two types of skills: Changing Emotional Responses, and Reducing Vulnerability to Emotion Mind-Building a life worth living
Name 3 Emotion Regulation Skills
-Opposite Action
-Problem Solving
-Accumulating Positives (Short term &Long Term)
-Build Mastery
-Cope Ahead
-PLEASE
What are the 3 core interpersonal skills?
-DEARMAN
-GIVE
-FAST
What does "One Mic" (in the group rules) mean?
Not talking over each other, and sharing talking time
When can you use mindfulness skills?
Mindfulness and Mindfulness skills can be practiced at anytime, anywhere, while doing anything. Also- can be used with other skills
When do you use Crisis Survival Skills?
1. You have intense pain that cannot be helped quickly.
2. You want to act on your emotions, but it will only make things worse.
3. Emotion mind threatens to overwhelm you, and you need to stay skillful.
4. You are overwhelmed yet demands must be met.
5. Arousal is extreme, but problems can’t be solved immediately.
Every emotion has an action urge
If the emotion is Sadness, and the action urge is to withdrawal/isolate
What is the Opposite Action?
Get active/ Don't avoid
What does DEARMAN stand for?
Describe
Express
Assert
Reinforce
Mindful
Appear Confident
Negotiate
What are the names of the two front desk people?
Stephanie and Lisa
Give an example of practicing WISE Mind
Provide either an example from the Wise Mind hand out, or an example you have used in your life
Don't use crisis survival skills for _____
•• Everyday problems.
•• Solving all your life problems.
•• Making your life worth living.
What is the first step to Opposite Action?
Step 1. Identify and name the emotion you want to change
Please Give an example of what you would use a DEARMAN for
-Give an example of asking to get something you want
(Without lookinig) what are the 5 tabs in your binder?
-Mindfulness
-Distress Tolerance
-Emotion Regulation
-Interpersonal Effectiveness
-Psychoeducation