Definition
What does STOP skill stand for?
S-Stop
T-take a step back- take 3 mindful breaths
O-Observe
P- proceed mindfully
You had a bad day at school and you want to use your self soothe skill to help you feel better when you get home. What would you do and how long do you do it for?
any self-soothe skill and for the shortest amount of time needed to reduce the emotion
Demonstrate and describe paced breathing
What are the how skills in mindfulness?
non-judgmentally, one-mindfully, effectively
Bonus: give an example for each category
Contribution
Comparision
Emotions (different)
Push away
Thoughts
Sensations
You are in the middle of an important conversation with your friend and your parent tells you that it is time to get off electronics. You feel annoyed and frustrated and want to continue talking to your friend. List two skills that you could use to reduce your feelings and explain why you would use them.
any 2 DT skills with appropriate explanation
Teach the group half smile and willing hands. We need to know what to do and why we would do it.
show posture for both poses and explain that we use these poses to move towards acceptance and willingness
Does using distress tolerance skills solve the problem you are having?
no, it helps reduce emotions so you are then able to problem solve effectively
What does TIPS stand for?
Bonus:
What are the three thing you must do for the Temperature skill?
Temperature
Intense Exercise
Paced Breathing
Pair muscle relaxation
It is time to leave in the morning and your kids aren't ready yet, which will make you late for work. This is the second time it has happened this week and you are feeling really angry and annoyed. What are two skills you can use to not make the situation worse? Explain why they would help reduce your feelings?
any 2 DT skills with explanation about how they are helpful. and the answer can not include any problem solving.
How can you make meaning out of a difficult conflict with a close friend?
anything appropriate
Create a pro/con list for having your birthday party in Paris on top of the Eiffel tower. Have one item in each each box and label it as a long or short term outcome.
need something in each category-
Pros and cons to having your birthday party in Paris
Pros and cons to not having your birthday party in Paris
What is the difference between reality acceptance and radical acceptance?
Reality acceptance- the acceptance of what is
radical acceptance- is accepting with our whole body and heart all the way
You are having a recurrent fight with a close friend about them consistently canceling at the last minute. Pick one of 5 options for solving a problem and explain why you would pick that option. Then describe the first skill you would use.
Pick an option and provide an explanation:
1) solve the problem
2) change how you feel about it
3) accept it
4) stay miserable
5) make it worse
AND give a reasonable first step that correspond with the choice they made
Demonstrate how you would use the self-soothe skill with movement and one other sense.
I have a project due the next day and still have a lot of work to complete. I think "I will start working on it now and I will not leave my desk until it is completed. It should have been done already, good students don't procrastinate and should make school a priority above all else." What state of mind I am in? What would wise mind do?
In reasonable mind.
Wise mind would work as much as possible, while taking breaking and noticing feelings such as being tired. the goal is to finish the project and adjust expectations given the time constraint.