Mindfulness
What is mindfulness?
Mindfulness is the practice of focusing your awareness on the present moment, noticing your thoughts, feelings, bodily sensations, and surroundings without judgment or interpretation
What is distress tolerance
Distress tolerance is the ability to withstand painful emotions and difficult situations without making things worse, developed through skills from therapies like Dialectical Behavior Therapy (DBT) to help you get through crises, build resilience, and avoid impulsive reactions
Give an example of a self care technique
Who is practicing interpersonal effectiveness:
Someone who advocates of themselves and their feelings or someone who yells and screams when they are confronted?
Someone who advocates of themselves and their feelings
What are the names of your group leaders?
Marissa, Emily and Natalie
Name a way to be mindful
Five ways to practice mindfulness include mindful breathing, mindful eating, body scan meditation, walking meditation, and incorporating mindfulness into daily routines. Focusing on the breath, paying attention to the sensory details of eating, and bringing awareness to your body's sensations are accessible ways to practice being present in the moment
Name one distress tolerance activity
Theres many LOL
How does writing a letter help you with emotional regulation?
Writing allows you to step back from intense emotions and view them more objectively, transforming racing thoughts into something tangible and less overwhelming.
What is interpersonal effectiveness
Interpersonal effectiveness is the skill of interacting with others to build healthy relationships, meet your needs, and maintain self-respect, balancing personal goals with others' needs through clear, assertive, and empathetic communication, active listening, and setting boundaries, vital for both personal happiness and professional success. It involves mastering skills like saying "no," asking for what you want, and managing conflict without damaging connections
What is one of the games we played in group?
Candyland
Headbands
What is the 5-4-3-2-1 grounding technique?
name 5 things you see, 4 things you can touch, 3 things you hear, 2 things you smell, and 1 thing you can taste.
Radical acceptance is a DBT skill that means accepting reality completely- not halfway, not pretending, but fully recognizing that what’s happening is real, even if we don’t like it.
It doesn’t mean you’re okay with it or that you agree with it. It just means you stop fighting what’s already true
What is emotional regulation?
Emotional regulation is the ability to understand, manage, and respond to your emotions in healthy, balanced ways, shifting from impulsive reactions to thoughtful responses, using skills like mindfulness, cognitive reframing, and acceptance to navigate feelings like anger or sadness without being overwhelmed
Name one part of the DEARMAN saying
DESCRIBE
EXPRESS
ASSERT
REINFORCE
MINDFUL
APPEAR
NEGOTIATE
What is the icebreaker we usually use called?
ROSE, BUD, THORN
Define "short term goal" vs "long term goal"
SHORT TERM:
● Specific – you know exactly what you’re aiming for.
● Measurable – you can tell when you’ve done it.
● Realistic – it’s something you can actually reach soon.
● Time-based – it has a deadline or time frame.
LONG TERM:
● take more time, effort, and patience. These goals usually take months or even years to reach.
● They’re more about your big picture or where you want to end up.
Name one of the categories of the ACCEPTS skill
Bonus: $100 for each: Name a few
A – Activities (do something active or engaging)
C – Contributing (help others or do something kind)
C – Comparisons (remember a time you made it through something tough)
E – Emotions (use opposite emotion to change your mood)
P – Pushing Away (temporarily set the problem aside)
T – Thoughts (focus your mind on something else)
S – Sensations (use your five senses to ground yourself)
What is the "Check the facts" skill?
● What’s really happening right now?
● What do I know for sure?
● What might I be assuming or guessing?
● Is my emotion and intensity matching the actual facts?
What is assertive communication?
a style of expressing your thoughts, feelings, and needs clearly and directly, while still respecting the rights and opinions of others. It involves using "I" statements to avoid blame, maintaining confident body language and a calm tone, and focusing on the present issue.
Name one mindfulness activity we did in group
Mandala
5-4-3-2-1 grounding
Mindfulness Jar
Write down short term and long term goals
Crystal Ball
What are the "What Skills" of DBT?
Observe: Notice whats going on
Describe: Put into words
Participate: Get fully into the moment
What is a Circle of Control?
The first and smallest circle at the center is the circle of control, representing aspects of our life over which we have direct control. It is the sphere in which we can effect change. The circle of control symbolizes the areas where we can take meaningful action and make a positive difference.
What are the four R's of emotional regulation?
Recognize (identify the feeling), Regulate (calm your body/nervous system), Reflect (understand the trigger and your story), and Respond (choose a healthy, intentional action).
How do you use DEARMAN?
What is the entire DEARMAN or ACCEPTS analogy?
Describe, Express, Assert, Reinforce, Mindful, Appear confident, and Negotiate
Activities, Contributing, Comparisons, Emotions, Pushings away, Thoughts, Sensations