3 States of Mind
What are the 3 states of mind?
Emotion Mind, Rational Mind, Wise Mind
What are the "what" skills?
Observe, Describe, Participate
What does "dialectical" mean?
Two opposing ideas can both be true at the same time
What is a behavior chain?
The chain of events that lead to an ineffective behavior, as well as the consequences of that behavior
What does ACCEPTS stand for?
Activities
Contributing
Comparisons
Emotions
Pushing Away
Thoughts
Sensations
What is emotion mind?
Emotion consumes you, takes over, and it’s hard to think rationally about consequences
What are the "how" skills?
•One-Mindfully
•Non-Judgmental
•Effective
When you are thinking and acting dialectically you are walking ___ ______ ____.
The middle oath
What is the first step in creating a behavior chain?
Describe the problem behavior
What is a crisis?
A short-term, urgent situation that needs an immediate solution to a problem
What is rational mind?
Acting/thinking about something without emotions present or without taking your feelings into account
What is the observe skill?
“See it” – taking it in through the senses
Watch wordlessly-have a Teflon mind
Just notice the experience – don’t react to or get caught in the experience– just let thoughts come & go
What is an example of a dialectical dilemma?
Self-acceptance vs. change
Being the real you vs. being vulnerable to others
Structure vs. freedom
Novelty vs. predictability
Give an example of a positive reinforcement.
Your parent takes you out for ice cream for washing the dishes.
If you cannot solve the problem ______ __.
Survive it!
What is wise mind?
A blend of emotion mind and reasonable mind, which are both needed for important decisions
What is the participate skill?
“Do it” – becoming wise, focusing on the present moment
Allows you to experience life fully, both positive and negative emotions
Actively practice your skills as you learn them until they become part of you, becoming self-aware
What are examples of thinking mistakes?
They include all-or-nothing thinking, jumping to conclusions, labeling, and “should”
Give an example of negative reinforcement.
Your parent tells you that you do not need to clean the bathroom tonight because you made dinner.
What senses do we use in self soothing?
}Vision
Hearing
Smell
Taste
Touch
Movement
Emotion Mind: Creativity, Impulsivity, Rumination, etc...
Rational Mind: Logical, Analytical, Problem Solving, etc...
Wise Mind: Knowing, Intuition, Mindfulness, etc...
What is the one-mindfully skill?
Focus 100% of your attention on one thing at a time
Let go of distractions
Concentrate your mind – if needed, stop, go back, and try to focus on one thing
How do you find the middle path?
Accept that different opinions can be valid, even if you do not agree with them
Check your assumption
Do not expect others to know what you are thinking
Give an example of a positive punishment.
You have to clean the basement because you didn't do the laundry.
Why do we use distress tolerance skills?
Distress tolerance skills are for tolerating painful events and emotions when you cannot make things better right away