Mindfulness
Combine the two of these to get your Wise Mind
Emotional Mind and Reasonable Mind
What is the goal of Interpersonal Effectiveness Skills
To build and maintain positive relationships
What is the goal when practicing Emotion Regulation?
To increase emotional resiliency when unwanted feelings come up. It teaches you to identify, name, and change your emotions. To increase your positive emotional experiences.
What is the goal of Distress Tolerance skills?
To help you get to a more manageable place for crisis survival.
What are the 5 senses (plus one more) we can experience when practicing mindfulness?
Touch, Taste, Smell, Vision, Hearing
(and Movement)
When and where can you practice Mindfulness
You can practice it anytime and anywhere
The saying "Fake it till you make it" might be an example of what type of Emotion Regulation skill
Practicing Opposite Action
Cooling myself with cold water or an ice pack is an example of what part of TIPP
Temperature - To counter the heat we often feel when we are upset or angry
These are questions you can ask yourself when using this ________ skill?
What event triggered my emotion? What interpretations or assumptions am I making about the events? Does my emotion and its intensity match the factsof the situation? Or does it just match my assumptions of the situation?
Checking the Facts
Mindfulness helps you stay in the present moment instead of replaying the _____ or worrying about the _______
Past
Future
In DEAR MAN the E stands for Express. What are you going to express?
Express your feelings and understanding of it. This is best using I statements.
We often react to a situation with our __________ rather than reacting to the __________ . We can use the emotional regulation skill of checking the facts to combat this.
Emotions
Facts
In the ACCEPTS the C's stand for Contributing and Comparison. Which C refers to the skill of looking at your situation and remembering a time when you were in more pain or when someone else was going through something worse?
Comparisons
Contributing is when you focus on something other than yourself by doing a good deed or contributing to that person in some way.
Meaning - Finding meaning in a painful situation
If you listen to someone who is talking with an attitude of mindfulness what is your goal
To understand what they are saying
The A in DEAR MAN stands for Appear. How should you appear when engaged in the conversation?
You should appear confident with your body language, eye contact, and expressions.
Is ABC PLEASE a proactive approach or reactive approach?
Proactive- these skills are designed to decrease your vulnerability to experiencing unwanted emotions
How is it possible to go on a Vacation when you are using the IMPROVE skill?
You take a vacation in your mind and imagine yourself somewhere else like walking around a lake.
If I make a list to weigh out the consequences against the positives of a situation I am using this skill.
Name at least two things you should be noticing in your body and/or thoughts when practicing mindfulness
Body sensations
Emotions
Your Reactions
Your Judgements
Name at least one thing you are seeking to ackomplish when you use DEAR MAN
Asking for something you want while still maintaining a good relatationship. Help to resolve conflicts and effectively say "no" when you need to.
If you hear ten compliments and one criticism we most often focus on the criticism. What emotion regulation skill do we use to improve our mood.
Paying attention to the positive. We can also incorporate small positive activities into our life every day and acknowleding the good parts of our day.
Instead of focusing on how you would like something to be different, you recognize and accept the problem and the situation as it is. This is the defintion of what skill?
Radical Acceptance
I am using this Interpersonal effectiveness skill when I am interating with someone in a gentle way, I'm showing I am interested in what they are saying, I validate what they say, and present myself in an easy manner.
GIVE - Gentle, Interested, Validate, Easy manner