MINDFULNESS
WRITING A LIST, MAKING A BUDGET, FOLLOWING INSTRUCTIONS
WHAT IS REASONABLE MIND?
BEFORE I USED TO SLEEP ALL DAY WHEN I WAS SAD, NOW I USE MY DBT SKILLS!
WHAT ARE COMPARISONS?
LISTEN TO MUSIC, BIRDS CHIRPING, NOISES OUTSIDE
WHAT IS SELF-SOOTHE HEARING?
WHAT IS THE PARASYMPATHETIC NERVOUS SYSTEM?
EMOTIONAL MIND, REASONABLE MIND, WISE MINDE
WHAT ARE THE THREE STATES OF MIND?
JUST NOTICE WITHOUT REACTING OR DESCRIBING.
WHAT IS OBSERVE?
WATCHING A FUNNY TV SHOW OR YOUTUBE CLIP
WHAT ARE EMOTIONS?
USING YOUR IMAGINATION TO CREATE AN EXPERIENCE THAT CAN DISTRACT, AND SOOTHE
WHAT IS IMAGERY?
10-20 MINUTES JOGGING, DOING PUSH UPS, BURPEES?
WHAT IS INTENSE AEROBIC EXCERCISE?
THINGS THAT ARE IN CONFLICT, BUT BOTH ARE REAL AND TRUE
WHAT ARE DIALECTICS?
OBSERVE, DESCRIBE, PARTICIPATE
WHAT ARE MINDFULNESS "WHAT" SKILLS?
WORD CROSS PUZZLES, COLORING BOOKS, SUDOKU
WHAT ARE ACTIVITIES?
DEEP BREATHING, PROGRESSIVE MUSCLE RELAXATION, YOGA
WHAT ARE RELAXATION SKILLS?
SLOWING OUR BREATHING TO MAKE OUR EXHALE LONGER THAN OUR INHALE
WHAT IS PACED BREATHING?
HIGHLY STRESSFUL SITUATIONS THAT CREATE INTENSE PRESSURE TO RESOLVE THE PROBLEM QUICKLY
WHAT IS A CRISIS?
FIGHTING WITH SOMEONE, CUDDLING A PUPPY, BUYING SOMETHING YOU CAN'T AFFORD
WHAT IS EMOTION MIND?
WHAT IS CONTRIBUTE?
MAKING LEMONS OUT OF LEMONADE, FIND A PURPOSE TO UNDERSTAND YOUR SITUATION
WHAT IS MEANING?
CHANGE THE TEMPERATURE OF YOUR FACE IN COLD WATER OR ICE ACTIVATE THE DIVE REFLEX
WHAT IS TEMPERATURE?
SKILLS TO HELP US SURVIVE THE CRISIS
WHAT ARE DISTRESS TOLERANCE SKILLS?
NONJUDGMENTAL, ONE-MINDFUL, AND EFFECTIVE
WHAT ARE MINDFULNESS "HOW" SKILLS?
PUTTING ON LOTION, TAKING A HOT SHOWER, HOLDING ICE IN MY HAND
WHAT ARE SENSATIONS?
WALK AROUND THE BLOCK OR DANCE TO YOUR FAVORITE SONG
WHAT IS SELF-SOOTHE MOVEMENT?
WHAT IS PROGRESSIVE MUSCLE RELAXATION?
WEIGHING THE SHORT AND LONG-TERM CONSEQUENCES OF COPING WITH DISTRESS WITH OR WITHOUT SKILLS?
WHAT ARE PROS AND CONS?