MINDFULNESS
What is mindfulness?
being in the present moment, here and now
Explain pros and cons
thinking about the good and bad outcomes of tolerating vs. not tolerating distress/urges
What does the I stand for in TIPP
intense exercise
JUST NOTICE WITHOUT REACTING OR DESCRIBING.
WHAT IS OBSERVE?
what skill involves IDENTIFYING WHAT YOU HAVE CONTROL OVER, WHAT YOU DON'T HAVE CONTROL OVER AND SKILLFULLY LETTING GO OF THINGS YOU CAN'T CONTROL.
WHAT IS RADICAL ACCEPTANCE?
When we use paced breathing, we breathe ______ to a longer count than we breathe ___
Out.....In
Give an example of being mindful
Body Scan, Meditation, Deep Breathing, Mindful Eating ,
How long can you push away a painful situation?
A. Never
B. Temporarily
C. As long as possible
B
In the STOP skill, what does it mean to proceed mindfully (what does that look like)
answer
T/F: You do not need mindfulness in order to use distress tolerance skills
FALSE - you must be mindful you are in a crisis situation that needs distress tol. skills
What does the S stand for in accepts and give an example
S - sensations
Ex - holding ice, listening to loud music, taking hot shower, pet dog
what is not part of radical acceptance
agreement and approval
THINGS THAT ARE IN CONFLICT, BUT BOTH ARE REAL AND TRUE.
WHAT ARE DIALECTICS?
What is the difference between being willful and being willing?
Willful - terrible 2s, why me, not accepting; willing - you make efforts to help, try something, accept things for what they are & not fight against them
Challenge this myth: you can use distraction as long as you want during distressing situations
You can use distraction in moderation
What are the four options for painful situations?
Change the situation/Solve the problem
2. Change how you feel/think about the situation
3. Accept it
4. Stay miserable