Mindfulness
What is attentional control?
Staying focused on one thing at a time, shifting our attention
Reasons for using DT skills
Pain is a part of life
If you can't deal with pain, you might act impulsively
When you act impulsively, you can hurt someone else or yourself
Goals of ER skills
Understand emotions experienced
Reduce emotional vulnerability
Decrease frequency of unwanted emotions
Let go of or change painful emotions
FAST
(be) Fair
(no) Apologies
Stick to Values
(be) Truthful
Give example of reflecting feelings back
Example
3 Benefits of Mindfulness
Give you more choices and more control over your behavior
Reduce your emotional suffering
Focus your attention
Increase compassion for self and others
Lessen pain, tension, stress and improve health
Engage in activities using the 5 senses (vision, hearing, smell, taste, touch and movement) to soothe self during times of intense emotions
Factors that increase sensitivity to a prompting event/trigger
200 Bonus Points: Name 5 vulnerability factors
GIVE
(be) Gentle
(act) Interested
Validate
(use an) Easy manner
Validation
Putting Words to an Experience
Describe Skill
What does IMPROVE stand for?
Imagery
Meaning
Prayer
Relaxation
One thing in the moment
Vacation
Encouragement
Purpose of Emotions
Give us info
Communicate to and influence others
Motivate and prepare us for action
DEARMAN
Describe
Express
Assert
Reinforce
(be) Mindful
Appear Confident
Negotiate
Bonus 300: Present a DEARMAN with group/alone
Why do we validate?
Improve relationships
Deescalates conflict and intense emotions
Shows we are listening, understand, are being nonjudgmental, care about relationship, can disagree without having a conflict
Name 3 Mindfulness Skills
54321
A-Z
Rainbow in the room
Others...
How do you "create different emotions"?
Watching, reading or listening to something that evokes a different response.
What does the B in ABC Please stand for and what is an example of this?
Build Mastery
Gaining independence with skills, completing exposures, engaging in routine activities regularly
3 Factors to consider when asking for what you want
Priorities
Capability
Timeliness
Preparation
Relationship
Give and Take
How do values relate to validation?
Allow your own personal values to support in decision making around what to validate
How do you practice being non-judgmental during mindfulness
Notice your thoughts and practice cognitive diffusion
Add 200 points if you can name 2 cognitive diffusion techniques/examples
What is your favorite skill to practice from ACCEPTS?
Name skill and how you have practiced
Purpose of the Model of Emotions
Allows us to identify, understand, and regulate emotional experiences by breaking them down into components like triggers, physiological responses, thoughts, and behaviors.
THINK
Think
Have empathy
Interpretations
Notice
(use) Kindness
Factors that make it hard to validate
Our own emotions, our relationship with the other person, other stressors, not having all the facts of a situation
Bonus 200 points: identify a skill to use to reduce barriers to validating someone else