Mindfulness- review
What is a crisis?
A short-term, highly stressful situation where a person’s usual coping skills are not working, and there is a risk of making things worse through impulsive or harmful behaviors.
When you accept something it does not mean...
you approve of something
What can the pros and cons skill help with?
Thinking about the good and bad outcomes of tolerating and not tolerating distress.
What are the 3 states of mind?
Emotional, rational, wise
What does STOP stand for?
S- Stop
T-Take a step back
O-observe
P- proceed mindfully
When should you use IMPROVE?
When you are trying to replace negative experiences with more positive ones.
What is Radical Acceptance?
Accepting reality for what it is
What does it mean to be willful?
when you resist reality, fight what is, or refuse to do what works—even when it’s making things harder
What are dialectics?
balancing opposites/two things can be true at once
What is the main goal of the crisis survival skills?
To get through the moment without making the situation worse.
When should you use ACCEPTS?
When you need a temporary distraction
What is a sign that you are not accepting reality?
saying “this shouldn’t be happening” or feeling stuck in anger
What does it mean to be Willing?
Willing means that you make efforts to help, try something, accept things for what they are & not fight against them
What does TIPP stand for?
T- Temperature
I- Intense Exercise
P- paced breathing
P- paired/progressive muscle relaxation
What does the IMPROVE stand for?
Imagery, Meaning, Prayer, Relaxation, One Thing at a Time, Vacation, Encouragement
What is situation where radical acceptance would be helpful?
something you cannot change (e.g., a breakup, illness, other people’s behavior)
What is a good example of how we can be more mindful of current thoughts?
conveyer belt, leaves on a stream, clouds in the sky, etc.
What is the diving response?
A natural reflex your body has when your face is exposed to cold water—it slows your heart rate and activates the parasympathetic (calming) nervous system.
What does ACCEPTS stand for?
A- Activities
C- comparison
C-contributing
E- Emotions
P-Push Away
T- Thoughts
S- sensations
What is Turning the Mind?
Making a conscious decision to accept over and over
What distress tolerance skills are NOT meant to do
Solve Problems in the moment