Mindfulness
Mistletoe
Mistletoe
This "What" skill involves just noticing your environment, like the smell of pine needles, without labeling them.
What is Observing?
This acronym stands for Temperature, Intense Exercise, Paced Breathing, and Paired Muscle Relaxation.
What is TIPP
This skill suggests doing the exact opposite of what your emotion is telling you to do (e.g., being kind to a sibling when you're angry).
What is Opposite Action?
This acronym helps you ask for a favor or say "no" (Describe, Express, Assert, Reinforce...).
What is DEAR MAN?
The idea that two things that seem like opposites can both be true at the same time.
What is Dialectics?
This state of mind is the "sweet spot" between your Logical Mind and your Emotional Mind.
The "A" in the ACCEPTS skill, which might involve playing a holiday board game to take your mind off stress.
This acronym helps you reduce vulnerability to "Emotion Mind" by taking care of your body (Sleep, Eating, etc.).
What is PLEASE?
The skill used to keep a relationship healthy, involving being Gentle and Acting interested.
What is GIVE?
Instead of "You're always annoying," you use this type of statement to express your feelings.
What is an "I" Statement?
Using this "How" skill means you aren't judging the Christmas cookies as "bad" or "good," just noticing their facts.
What is Non-Judgmentally?
This skill involves accepting reality as it is, even if you didn't get the gift you wanted.
What is Radical Acceptance?
The "P" in the ABC skill, which involves doing things today that make you feel capable and powerful.
What is Build Mastery?
This skill is about keeping your self-respect; it includes being Fair and No apologies.
This is the middle ground between being a "pushover" and being a "bully."
What is Assertive?
Doing one thing at a time, like focusing only on wrapping a gift rather than scrolling on your phone.
This "IMPROVE" skill involves imagining a relaxing winter scene or a "secret garden" in your head.
What is Imagery?
Feelings don't last forever; this skill involves "riding" the emotion like a wave until it passes.
What is Mindfulness of Current Emotions?
To show someone you understand their feelings, even if you don't agree with them.
What is Validation?
This "Middle Path" skill involves finding one thing that is true in the other person’s point of view.
What is Validation?
The "What" skill that involves putting words to an experience, such as saying "I feel a festive flutter in my chest."
What is Describing?
Using your five senses to soothe yourself, like drinking hot cocoa or listening to carols.
What is Self-Soothe?
Accumulating these involves doing small, fun things daily (like watching a holiday movie) to build a "buffer" against stress.
What are positive experiences?
In DEAR MAN, the "M" stands for staying focused on your goal and not getting distracted by "Grinchy" behavior.
What is Maintain Mindfully (or Mindful)?
Moving away from "Black and White" thinking to see the many shades of...
What is Gray?