Mindfulness
What are the three states of mind?
Wise mind, emotion mind, reasonable mind
What is the purpose of distress tolerance skills?
To help us tolerate intense, unpleasant emotions; to help us cope with challenging situations
What purpose do emotions serve?
Giving us information; communicating to others; motivating and preparing us to act
What skill do we use to ask for something?
DEAR MAN
What does it mean to be dialectical?
To see both sides of a situation; to acknowledge multiple perspectives; to know more than one truth can exist
What is the purpose of mindfulness?
To be fully present; to do one thing at a time; to be more aware of your thoughts and emotions
When do we use our crisis survival skills?
When our emotions are intense and out of control; when we might make the situation worse; when we can't access our wise minds
Give an example of a situation in which you felt an emotion that did not fit the facts.
What skill do we use for maintaining a relationship?
GIVE
Validate others; replace "but" with "and"
Which mindfulness skill tells us to throw ourselves completely into what we're doing, 100%?
Participate
One of the most important steps to radical acceptance is acknowledging when we are fighting ____.
Reality
We use the skill of _______ when our emotions fit the facts, and ________ when our emotions do not fit the facts.
Problem-solving; opposite action
What skill do we use for maintaining our self-respect?
FAST
In the Model of Emotions, we talk about prompting events. What is a prompting event?
Something that triggers an emotional response
Which mindfulness skill tells us to look at just the objective facts of the situation?
Nonjudgmentally
What are the two types of distress tolerance skills?
Crisis survival & reality acceptance
What is the difference between guilt and shame?
What does the "R" in DEAR MAN stand for, and what does it mean?
Reinforce/reward
Explaining what the other person will get out of granting our request
In the Model of Emotions, we talk about vulnerability factors. What are those?
Things that make us susceptible to heightened emotional responses
Describe a situation and what someone in emotion, reasonable, and wise mind might think about it.
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Which crisis survival skill is about changing our body's physiological response?
TIP
What is the goal of our ABC PLEASE skills?
To reduce our emotional vulnerability
You want to ask your parents to let you spend the night at a friend's house. They want you to stay home and study for your final. How could you use DEAR MAN in this situation?
(answer has distinct describe, express, assert, and reinforce statements in the correct order)
Mindfulness helps us figure out what skill to use