Mindfulness
True or False: Mindfulness means clearing your mind completely.
FALSE: This core skill involves paying attention, on purpose, to the present moment, non-judgmentally.
What is Distress tolerance? What analogy can you use to describe it?
This set of skills helps individuals endure and survive crises without making the situation worse. Firework example.
True or False: Feelings equal facts. Explain your answer.
False. Feelings are real. Facts are verifiable.
Feelings tell us how something feels inside our body and mind. Facts are things that can be proven or observed by others
When you make eye contact, nod, and paraphrase what someone said, you’re practicing this skill.
Active listening skills
Which staff member has lived in 4 different US States and studied abroad?
Megan
What does "walk the middle path" mean?
Not All or nothing thinking
holding two things that feel opposite as true
both and - not but
dialectic thinking
What are the 4 solutions to a problem?
1. Change the situation
2. Accept the situation
3. Change your mindset
4. Stay Miserable
What is a Behavior Chain Analysis? Describe it.
Helps identify and prevent problem behaviors from recurring.
Vulnerability factors --> Prompting event --> Urge/thought/action/sensation links -->Problem Behavior -->Consequences
What are the 3 goals of interpersonal effectiveness?
1.Increase skill in getting what you want and need. 2. build relationships and end destructive ones. 3. Balance your needs with the needs of others.
Which staff member has a popfunko collection of over 200 items?
Ally
Give an example of a dialectic phrase about school.
School makes me anxious AND its still important to go.
Math is difficult AND I can keep trying my best.
ETC
This DBT acronym stands for a set of skills that help individuals distract themselves from distressing emotions. What does it stand for?
What is "ACCEPTS"?
Activities - Do something engaging to distract your mind.
Contributing - Do something kind for someone else. Helping others shifts attention away from distress.
Comparison - Compare your current situation to: Times it was worse How others cope or struggle
Purpose: Helps put your distress in perspective.
Emotion - Generate a new emotion to replace the painful one.
Push away - Mentally set the situation aside for a while.
Thoughts - Focus your mind on something else to distract yourself.
Sensations - Use physical sensations to ground and distract yourself.
What are the HAVE and HALT skills?
HAVE: do things that are Healing not hurting, Act in best interest, be consistent with Values, Emotions are okay to feel
HALT: Hungry, Angry, Lonely, Tired
What does GIVE and FAST Stand for?
Gentle, Interested, Validate, Easy Manner
be Fair, no Apologies, Stick to values, be Truthful
Which staff member has been on billboard/advertisements?
Danie
What are 3 ways to practice the WHAT and HOW skills?
WHAT: Observe, Describe, Participate
HOW: Nonjudgmentally, One-Mindfully, Effectively
Give an example of each letter of ACCEPTS
Activities - Go for a walk or ride your bike. Listen to your favorite playlist or watch a funny YouTube video. Play a video game or do a puzzle. Draw, paint, or write in a journal.
Contributing - Help a sibling with homework. Donate old clothes or toys. Send a supportive text to a friend. Volunteer
Comparison - Remember times when you overcame a challenge. Think about someone else who has it harder than you right now. Compare how you feel now versus last year—notice growth.
Emotion - Watch a funny movie to feel happy instead of sad. Listen to uplifting music to reduce anger. Practice gratitude by listing three things you appreciate.
Push away - Take a break from social media or a stressful conversation. Put worries in a “mental box” and focus on homework. Use a timer: “I will think about this later, not right now.”
Thoughts - Count backward from 100 by 3s. Solve a math problem or Sudoku. Plan a future trip or dream vacation in your head. Memorize song lyrics or a poem.
Sensations - Splash cold water on your face. Hold an ice cube or chew strong-flavored candy. Hug a stuffed animal or pet. Listen to calming or upbeat music.
What is a secondary emotion? What is a primary emotion? Give an example of a secondary emotion.
Primary emotion is the immediate, instinctive emotional reaction to an event.
Secondary is emotion is the reaction to the primary emotion.
Anger as a Secondary Emotion often covers up:
Hurt → feeling rejected or unloved
Fear → feeling unsafe or out of control
Shame → feeling unworthy or embarrassed
Sadness → feeling disappointed or abandoned
What are the 4 types of communication? Describe them or provide an example.
Passive - avoids saying what they want and gives in to others
Aggressive - demands or controls others without considering their feelings
Passive-Aggressive - expresses anger indirectly, through sarcasm or withdrawal
Assertive - expresses needs in a clear, respectful way
Which staff member is a power lifter?
Ally
For every letter in your name, identify ways to be mindful.
A – Art
B – Basketball
C – Crochet
D – Drive
E – Exercise
F – Folding Laundry
G – Gardening
H – Humming
I – Ice
J – Journaling
K – Knitting
L – Listening to music
M – Mindful Eating
N – Nature
O – Observe
P – Puzzles
Q – Quiet space
R – Reading
S – Stretching
T – Tea
U – Unwind
V –Validation
W – Walking
X – eXplore / Xbox
Y – Yoga
Z – Zen GardenA – Art
B – Basketball
C – Crochet
D – Drive
E – Exercise
F – Folding Laundry
G – Gardening
H – Humming
I – Ice
J – Journaling
K – Knitting
L – Listening to music
M – Mindful Eating
N – Nature
O – Observe
P – Puzzles
Q – Quiet space
R – Reading
S – Stretching
T – Tea
U – Unwind
V –Validation
W – Walking
X – eXplore / Xbox
Y – Yoga
Z – Zen Garden
YOUR BEST FRIEND STOPS TEXTING YOU - Give an example of each possible solution.
Accept situation: ACKNOWLEDGE THEY MAY NEED SPACE AND YOU CAN’T FORCE SOMEONE TO RESPOND. LET GO (FOR NOW) WITHOUT TRYING TO CONTROL IT.
Change situation: SEND A MESSAGE TO CHECK IN OR ASK IF SOMETHING IS WRONG TO TRY TO REPAIR THE FRIENDSHIP.
Change attitude/mindset: REMIND YOURSELF THAT FRIENDSHIPS CHANGE, AND THIS DOESN’T MEAN YOU’RE UNLOVABLE OR DID SOMETHING WRONG.
Stay miserable: OBSESS OVER IT, REFRESH YOUR MESSAGES CONSTANTLY, AND ASSUME THEY HATE YOU — BUT DON’T DO ANYTHING.
When deciding if you should use opposite action, after identifying your current emotion, what is the next question to ask?
What is "DEAR MAN"? Why would you use this skill?
Describe, Express, Assert, Reinforce, Mindful, Affirm, Negotiate. This is a negotiate intervention.
Which staff member is a big Ohio State fan?
Kristin