Mindfulness
The basic human ability to be fully present, aware of where we are and what we are doing.
What is mindfulness?
Learning how to identify and name emotions so that you can process, manage and change them.
What is emotion regulation?
Utilizing a distress tolerance skill, respond to the following scenario.
A significant other breaks up with you via text.
Self-soothing with the five senses, turning the mind, radical acceptance, STOP skill, pros and cons to prevent an unhealthy urge or impulse, ACCEPTS distraction planning, TIPP, HALT, IMPROVE the moment, flowchart for distress tolerance.
The ability to ask for what you want and get it more often while maintaining your self-respect.
What is interpersonal effectiveness?
Learning how to tolerate emotional pain and distress by accepting reality before pain turns into suffering.
What is distress tolerance?
Noticing thoughts, emotions, behaviors and environments without having a reaction.
What is observing non-judgmentally?
"I can't control how I feel."
What is a myth about emotions?
Utilizing a mindfulness skill, respond to the following scenario.
You have the automatic negative thought, "I am a burden," circling in your head.
Observe the thought, adopt a curious mind, "unglue" yourself from the thought, guided imagery, meditation, thought defusion, loving kindness, wise mind, non-judgmentally observe and journal about thought, walk the middle path, willingness and willfulness.
Old relationship patterns, identifying needs, negative predictions, overwhelming emotions and situations out of our control.
What are interpersonal obstacles?
The skill that helps us respond instead of immediately reacting.
What is the STOP skill?
The synthesis of reasonable mind and emotional mind.
What is the wise mind?
Two skills to use when emotions are no longer effective.
What are opposite action and check the facts?
Create a SMART goal.
Resolving conflicts by describing, reinforcing, staying mindful, and negotiating.
Grounding skill that utilizes vision, hearing, smell, taste, and touch.
What is self-soothing with the five senses?
Creating distance from automatic negative thoughts.
What is thought defusion?
A method of building a sense of accomplishment that is specific, measurable, achievable, relevant, and time-bound.
What are SMART goals?
Set a boundary in the following scenario.
A family member continuously posts things you share in confidence with them to Facebook.
Utilizing "I" statements, assertive communication, confidence, respect and compromise.
Example: "I am not comfortable with sharing my private information on Facebook. This is not acceptable. I trust you and want to share with you, please do not share those things with others. I will share them when and if I want to."
Factors to consider when deciding how intensely to ask or say no in a relationship.
The skill used when facing the fork between rejection and acceptance.
What is turning the mind?
The skill of replacing "either-or" thinking with "both-and" thinking.
What is walking the middle path?
The preferred method to prepare yourself for difficult situations.
What is cope ahead of time?
Conduct a behavior chain analysis for one of the following target behaviors.
Self-harm; relapse; disordered eating; sexual impulsivity
Must include: prompting event, trigger thought, trigger emotion, short-term relief, long-term consequence, vulnerability factors, preventative strategy and solution/repairs.
Rules and limits used to navigate relationships.
What are boundaries?
Accepting the way things are without resistance.
What is radical acceptance?