Mindfulness
What does it mean to be mindful?
Paying attention to your environment and internal experiences without judgment
Name a self soothing technique.
Radical acceptance, IMPROVE the moment, distract, five senses, square breathing
What is the function of emotions?
1) to motivate us toward action; 2) to communicate to others; 3) to communicate to ourselves.
What does DEAR MAN stand for?
D: Describe the situation by providing a clear, factual description of the situation.
E: Express your feelings by using "I" language.
A: Assert yourself by getting to the point of your issue.
R: Reinforce your position by letting people know you appreciate it when they listen to you and follow through with your request.
M: Mindful of the other person by not getting caught up in other issues that may distract you from the issue at hand.
N: Negotiate by being willing to give to get, offering and asking for other solutions to the problem, and reducing your request
What is wise mind?
Combining rational thinking and emotions to help make balanced decisions
Name a way to practice mindfulness?
Breath work, body scan, mindful eating, mindful walking, five senses, observing
What is radical acceptance?
Accepting reality and coping with painful emotions, thoughts, and circumstances.
How do you identify emotions?
Naming your emotions, Observing your body, Paying attention to your facial expressions and posture, Considering your action urges, Using the model of emotions
What does GIVE stand for?
How can you access your Wise Mind?
Practice mindfulness, observe, describe
What is "observing" in mindfulness?
Noticing and being present in the moment without judgment
What does TIPP stand for?
Name a way to change an unwanted emotion?
Opposite Action, positive self-talk, challenging negative thoughts
How do you ask for what you need assertively?
DEAR MAN
What is the role of "balance" in Wise Mind?
Finding a middle path between reason and emotion, which can help people make better decisions and avoid impulsive or detached actions
Describe "non-judgmental" mindfulness.
Observing and describing the world without judgment, and focusing on the facts of a situation
What is the STOP skill and when would you use it?
Stop, take a step back, observe, and proceed mindfully. It is helpful to think of what we would do when approaching a stop sign to remember this acronym. For example, the first step is to literally stop. If we are stopped or frozen, we cannot act in an unhealthy manner.
How can you increase positive emotions?
Trick question - how do YOU increase positive emotions :)
What is the difference between being passive and assertive?
Assertive people express their thoughts and needs clearly and respectfully, while passive people tend to avoid expressing their needs and feelings
How does mindfulness relate to Wise Mind?
Mindfulness is a key practice that helps us access our Wise Mind, which is a state of integrating reason and emotion to make balanced decisions
How does mindfulness help reduce suffering?
Accepting experiences, focus on the present moment/shifting focus, reduce stress, manage negative thoughts
What are Pros and Cons and when are they used?
Helps us make better decisions by weighing the positive and negative consequences of our actions. It's often used when you are feeling overwhelmed or in crisis, and it can help people avoid impulsive reactions.
What can you do to make emotional triggers less triggering?
Exposure, coping ahead
Describe a situation where using DEAR MAN would be effective?
Difficult conversations, potential conflicts, asking for something
How does Wise Mind integrate logic and emotion?
The wise mind is a way for our emotional mind and logical mind to speak the same language, to translate and understand each other