Mindfulness & Self-Compassion
Mindfulness is...
What is: paying attention to the present moment, nonjudgmentally?
The prompt for anger and the action urge anger produces
Violation-->anger-->urge to attack
What are TIPPS skills?
Name 5 unhealthy relationship behaviours
What are: gaslighting, being overcontrolling, sabotaging, intensity, manipulation, possessiveness, belittling, guilting, volatility, deflecting responsibility, betrayal?
The condition that DBT was originally designed to help.
What is: borderline personality disorder?
The founder of the Self-Compassion movement
Who is Kristen Neff?
Describe a primary emotion and give an example
Loss-->Sadness-->Urge to isolate, withdraw, cry
When your emotion is at 9/10 (red zone), you are in this state of mind.
What is, Emotion Mind?
Name 3 different types/categories of Boundaries
What are: Objects/Possessions, Time/Energy, Emotional, Mental, Physical, Technology?
The reflex activated by dipping your face in cold water
What is: the Dive Reflex?
Name 1 of the 3 components of self-compassion
What is:
1) Self-kindness vs. Self-judgment.
2) Common humanity vs. Isolation.
3) Mindfulness vs. Over-identification
Describe a secondary emotion and give an example
What is an emotion that arises when we judge or don't allow ourself to feel the primary emotion?
Example:
Primary emotion: Feeling flawed-->shame-->urge to withdraw/hide ourselves
Secondary emotion: Feeling flawed-->shame (primary emotion)--> judging shame so feeling anger instead-->urge to attack
The mnemonic for skills to use when in the orange/yellow zone of the emotion dial
What is:
ACCEPTS or
D'STRACT
Name 3 Barriers to setting healthy boundaries
What are:
1. Fear of rejection
2. Fear of confrontation
3. Guilt
4. Not taught healthy boundaries (no skills)
5. Safety Concerns
The creator of DBT
Marsha Linehan
What are 1) observe 2) describe OR 3) participate
If your emotions "fits the facts" and acting on the urge would be helpful in a situation, what can you do?
What is: emotion surf (allow the emotion) AND/OR problem solve?
What TIPPS stands for
What is Temperature, Intense Exercise, Paced Breathing, Progressive Muscle Relaxation, Shock your system?
Describe what each letter in DEAR stands for
D = Describe the situation, "just the facts."
E = Express
A = Assert
R = Reinforce
The amount of times you can do this program through Foundry
The Mnemonic PLEASE stands for:
Reduce Physical iLlness
Eat a Balanced Diet
Avoid mood-altering drugs/people
Sleep hygiene
Exercise
This is when to use opposite action
What is: when your emotion does not fit the facts or would not be helpful in a certain situation?
3 activities that would be part of the D'STRACT mnemonic
What are:
D = Do Activities
S = Sensations
T = Turn Away Thoughts
R = Reframe Thoughts
A = Access/Aid Community
C = Compassion/Gratitude
T = Trade emotions
Name 3 types of validation
1. Paying attention
2. Reflect back
3. Reading Cues or Minds
4. Understand based on their history
5. Acknowledge the valid
6. Show equality
Describe Radical Acceptance