Mindfulness
Give an example of a mindfulness practice
Answers will vary
Name 1 thinking mistake
Answers will vary (e.g. black and white, catastrophizing, etc.)
Name one good reason for having emotions
Answer will vary (e.g. Gives us information, communicates to and influences others, motivates and prepares us for action)
When might anger be justified?
Answers will vary (e.g. when an important goal is blocked or desired activity is interrupted or prevented, you or someone you care about is attacked or hurt by others, you or someone you care about is insulted or threatened by others, etc.)
Name a tip for getting better sleep
Answers will vary
Name the Three States of Mind
Emotion, Reasonable, Wise
How do we get to the middle path?
Balance acceptance and change
Describe what happens during the wave of emotion
Prompting event/trigger, interpretation, emotional experiencing, emotional expression, aftereffects/secondary emotions
What is the opposite action for sadness?
Get active! Get up and do something
What part of ABC PLEASE helps you increase positive emotions?
ABC
Name the "What" Skills
Observe, Describe, Participate
What does dialectical mean?
Two things that seem opposite can join together to form a larger truth
Name one goal of Emotion Regulation training
Understand the emotions that you experience, reduce emotional vulnerability and stop unwanted emotions from starting in the first place, decrease the frequency of unwanted emotions, decrease emotional suffering
What do we have to do in order to decide if our emotion is justified?
Check the Facts
What part of ABC PLEASE reduces vulnerability to emotion mind?
PLEASE
Name the "How" Skills
Non-judgmentally, one-mindfully, effectively
Give an example of a dialectical statement
Answers will vary (e.g. I'm doing the best I can and I need to try harder)
What does STUF mean?
Senses, thoughts, urges, feelings
Give an example of a time you would not use opposite action?
When the emotion fits the facts of the situation and/or acting on the urge would be effective
What does the acronym ABC PLEASE stand for?
Accumulating positive experiences, Building mastery, Coping ahead
treat PhysicaL illness, balance Eating, Avoid mood-altering substances, balance Sleep, get Exercise
What is the goal of mindfulness?
To get to Wise Mind
As part of the goals of skills training, name the behaviors we want to increase
Core mindfulness skills, emotion regulation skills, distress tolerance skills, interpersonal effectiveness, walking the middle path skills
What is a secondary emotion?
In addition to being justified, what else must an emotion be in order for you to act on it?
Effective
What does it mean to build mastery?
Doing things that make us feel competent and in control of our lives, challenging ourselves a little, getting better at something