Mindfulness
What are the three states of mind?
The emotional mind, the reasonable mind, and the wise mind.
What is interpersonal effectiveness?
Keeping good relationships with others, asking for something effectively, keeping your own self-respect.
What is validation?
Validation communicates to another person that their feelings, thoughts, or actions make sense.
ONLY YOU!
What does ACCEPTS stand for?
Activities, contributing, comparisons, emotions, pushing away, thoughts, and sensations.
Biology and invalidating environments can create what?
Personal instability
How do you keep your self-respect?
Acting in a way that makes you feel moral, capable, and effective and considering your own values and beliefs.
Validation does not equal what?
Agreement
What is the action urge in response to the emotions of anxiety and fear?
Avoid
What are the five senses?
See, smell, touch, taste, hear
By not effectively validating one's feelings, the environment fails to teach the individual what?
Identify feelings, trust feelings, and effectively regulate emotions.
What stops you from achieving your goal of balance?
Lack of skill, worry thoughts, emotions, cannot decide, environment.
We need to actively do what to validate others?
Listen
What skill do you use to do the opposite of something unhealthy?
Opposite Action
Pain is inevitable?
Suffering is optional
What are the three WHAT skills?
Observe, Describe, and Participate
Worry thoughts interfere with what sort of statements?
Cheerleading statements
What is the difference between willingness and willfulness?
Willingness means you're willing to go to all lengths necessary. Willfulness is stubbornness.
What reflex are we triggering with cold water and ice?
Dive Reflex
Why do we intensively exercise?
To decrease intense feelings, lower anxiety, and get the brain/body on the same page.
What are the HOW skills?
Non-judgmentally, one-mindfully, and effectively
What does the R in DEARMAN stand for and how to be implement that part of the skill?
Reward-- Reward the other person ahead of time by explaining the positive effects of getting what you want.
Acceptance + change equal what?
Middle Path
What does the P in TIP stand for and how do we use it?
Progressive Muscle Relaxation
What does the IMPROVE skill do?
Imagery, meaning, prayer, relaxation, one thing in the moment, brief vacations, encouragement.