Show:
Mindfulness
Distraction Skills
Self-Soothe/ IMPROVE Skills
Pros & Cons/Reality Acceptance
100
What is Mindfulness?
Being present in the moment
100

Give an example of how to do the following- distract with: Activities, Contributing, Comparisons, Emotions, Push-Away, Thoughts, Sensations 

Activities, Contributing, Comparisons, Emotions, Push-Away, Thoughts, Sensations

100
What is Self-Soothe?
Using the 5 senses to ground and comfort yourself
100

Make a DBT style Pros/Cons list on the board 

Pros/cons of tolerating/not tolerating distress 

200

True/False: Mindfulness is a time to "zone out"

False: Mindfulness is like exercise for your brain, it requires focus and attention. It is not always pleasant or relaxing, especially if you are attending to aversive, uncomfortable, or painful experiences

200

When would you use "Contributing"? Why is this strategy helpful in that situations?

Refocusing attention from yourself to what you can do for others

200
What is IMPROVE the Moment?

Replacing immediate negative events or emotions with more positive ones.

200

Billy only cusses when staff aren't around to hear him- is he being willful or willing? Explain your answer. 

Willful-still not following the rule/not changing self, instead trying to control environment 

300
Give three examples of mindfulness activities
Body Scan, Meditation, Deep Breathing, Mindful Eating (Raisin Exercise), Teflon Mind, etc.
300
What is the difference between Push Away and Avoidance?
With the Push Away skill, you only push away the thought/distress temporarily. You must bring it back when you're better ready to manage it!
300
Give an example of Self-Soothe for each of the 5 senses

Examples: VISION: Walk in a pretty part of town. Look at the nature around you. HEARING:Listen to beautiful or soothing music, or sounds of the ocean. SMELL: Smell breakfast being cooked. Light a candle. TASTE: Have a special treat, and eat it slowly, savoring each bite. TOUCH: Take a bubble bath. Pet your dog

300

Does radically accepting being at PCR mean you like being here? Explain

No....

400
What are the "What Skills" of Mindfulness
Observe, Describe, Participate
400

When would be a time that it's okay to distract ourselves from difficult emotions or situations? Is there ever a time where it's not okay to use distraction?

To regulate self to return back to problem solve or process once more regulated 

400

Give an example of how to use each part of the IMPROVE skill: Imagery, Meaning, Prayer, Relaxation, One Thing at a Time, Vacation, Encouragement

Imagery, Meaning, Prayer, Relaxation, One Thing at a Time, Vacation, Encouragement

400

How do distress tolerance skills/strategies reduce suffering?

Deal w/ pain in the moment

500
What are the "How Skills" of Mindfulness?
Nonjudgmentally, One-minded, Effectively
500
Describe the proper way to use Comparison

Trying to compare your current situation or the current crisis to a situation that's worse than the one you're in now.

Ex: You could compare yourself to people who have less than you have or you could think about times in your life when things have been a lot harder or you didn't have the same resources you have now.  You're trying to get yourself to sort of say in your mind, 'Could be worse'.

500
What does mindfulness have to do with distress tolerance?

Awareness of distress/needing to use skill, focusing attention on using skill, noticing changes during/after using skill 

500
What is Turning the Mind?

Making a conscious decision to accept over and over