Mindfulness
What is Mindfulness?
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.
What does ANT stand for?
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 lived in 4 different US States and studied abroad?
Megan
What are the 3 states of mind?
Rational/Logic / Wise / Emotional
What is the SUD Scale? How do you use it/understand it?
Subjective Units of Distress.
It describes the level of distress/dysregulation one experiences on a scale of 1-10 or 1-100. It assists in defining thoughts, feelings, behaviors, and physiological symptoms of distress. It also pairs coping skills to access at each level to reduce intensity.
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
What does FAST stand for?
be Fair, no Apologies, Stick to values, be Truthful
Which staff member has a popfunko collection of over 200 items?
Ally
Name 2 situations where it would make sense to use Rational/Logic mind. Name 2 situations for Emotional mind as well.
Rational/logic: Taking a math test, following rules or instructions, driving, building step by step project, cleaning, etc
Emotional: Creating art, listening to music, supporting someone, breaking up, conflict with friend, etc
What are at least 2 distress tolerance coping skills you can use to reduce SUDS levels?
TIPP, Self-soothe, ACCEPTS, STOP, HAULT, IMPROVE etc
What are examples of common ANTs? Name at least 3.
Catastrophizing, mind reading, minimizing, magnifying, all-or-nothing, labeling, should statements, blaming, compare and dispair, etc.
What does GIVE Stand for?
Gentle, Interested, Validate, Easy manner
Which staff member has been on billboard/advertisements?
Danie
True or False: Mindfulness means clearing your mind completely.
FALSE
What is self-soothe? Give an example of each.
Sound - Listen to calming music, nature sounds, or guided meditations, use white noise or a sound machine
Touch - Take a warm bath or shower, wrap yourself in a soft blanket, pet a dog, cat, or another animal, hold something comforting like a stress ball or smooth stone
Smell - Light scented candles or incense, use essential oils (lavender, eucalyptus, peppermint), bake something fragrant like cookies or bread, smell flowers or herbs
Taste - Sip a warm tea or hot chocolate, savor a favorite snack mindfully, chew gum or suck on a candy, drink cold water or juice slowly, noticing flavor
Your friend ghosts you and does not reply to your text. Reframe this ANT: "They're mad at me."
"They are probably busy."
"There could be many reasons they haven't responded yet."
Why would you use GIVE or FAST? Who/what are you protecting using each?
GIVE - create and maintain healthy relationships
FAST - maintain self-respect
Which staff member is a power lifter?
Ally
You feel angry and also notice, “If I text right now, I’ll regret it.” Which mind is showing up?
Wise Mind
True or False: Two people in the same situation can have different SUDS scores.
True
Your parents are disappointed in you. Reframe this ANT: "I'll never meet their expectations. I'm the worst."
"I don't know what the future holds and expectations can always change."
"I didn't do my best this time, but I am learning."
You say: “I get why you’re upset, and I still need my door knocked on.” Which skills are you using? & Why?
A. GIVE only
B. FAST only
C. Both GIVE and FAST
D. Neither
C- Both GIVE and FAST.
two different goals are happening at the same time.
GIVE is about protecting the relationship-
“I get why you’re upset” → Validate (V)
Calm, respectful tone → Gentle (G)
No sarcasm or defensiveness → Easy manner (E)
FAST is about protecting self-respect.
“I still need my door knocked on” → Stick to values (S)
No over-apologizing for the boundary → No Apologies (A)
Honest, clear need → Truthful (T)
Fair to self and other → Fair (F)
Which staff member is a big Ohio State fan?
Kristin