Mindfulness
Name 3 ways to be mindful in a healthy way
1. Deep breathing
2. meditation
3. coloring
sad, happy, excited, scared, anxious, mad, stressed, jealous, etc
What is distress tolerance?
-DBT distress tolerance skills aid in coping with overwhelming emotions and situations
-Teach individuals to tolerate distress without resorting to harmful behaviors
-Find healthier ways to manage and reduce distress
-Emphasize accepting the present moment
-Utilize distraction techniques to shift focus away from distress
Give an example of opposites co-existing
I AM DOING MY BEST AND I CAN TRY HARDER
I AM CAPABLE AND I NEED SUPPORT
I DISAGREE WITH YOU AND I UNDERSTAND YOURPERSPECTIVE
I DON'T WANT TO DO THIS AND I AM GOING TO DO IT ANYWAY
I AM ANGRY AND I CAN BE RESPECTFUL
I HATE WHAT THEY DID AND I STILL LOVE THEM
I WANT TO CHANGE AND I AM AFRAID TO CHANGE
What is interpersonal effectiveness?
-DBT interpersonal effectiveness skills improve communication, assertiveness, and relationship building
-Navigate social interactions effectively
-Set boundaries in relationships
-Express needs and desires assertively
-Strengthen relationships
-resolve conflicts
-develop healthier connections with others
What is mindfulness?
-Mindfulness is an essential aspect of DBT
-It focuses on being present at the moment without judgment
-Mindfulness involves fully experiencing thoughts, emotions, and sensations
-Practicing mindfulness helps individuals heightened their awareness
-It supports the regulation of emotions
-Mindfulness cultivates a sense of inner calm and acceptance
Give an example of using opposite action
Anxiety/fear-> Avoid ->Take action
What does "TIPP" stand for?
T: Temperature; use cold or warm sensations to regulate emotions
I: Intense exercise; Release energy and tension through intense physical activity
P: Paced breathing; regulate breath for relaxation and distress reduction
P: Paired muscle relaxation; Tense and relax muscle groups for relaxation and tension relief
What is thought diffusion?
Notice your thoughts without believing them as absolute truths. Give them a name or description to create distance. Let your thoughts flow freely without control. Remember you’re the observer, not your thoughts. Stay present by focusing on your breath or body sensations. Practice thought diffusion regularly with mindfulness exercises in your daily routine.
What is the "GIVE" skill?
G: Gentle; Approach interactions with kindness and consideration, creating a safe and respectful environment
I: Interested; Show genuine interest by actively listening, maintaining eye contact, and asking open-ended questions
V: Validate; Acknowledge and accept the other person’s thoughts and feelings without judgment, expressing empathy
E: Easy Manner; be relaxed, open and adaptable, finding common ground for effective communication and problem solving
What is wise mind?
A wise mind is the balance integration of emotions and rationality, enabling individuals to make wise decisions that align with their values and well being. A wise mind is a synthesis of reasonable mind and emotional mind
What do our emotions do for us?
1. Signal and communicate; provide information, express needs, and understand others
2. Influence decision-making; guide evaluation, value assignment, and goal alignment
3. Enhance memory and learning; Impact memory, engagement, and mistake avoidance
4. Regulate and adapt; Control internal state, provide energy, and enable social navigation
What does "STOP" stand for?
S: STOP; pause and interrupt automatic response to distressing situations
T: TAKE A STEP BACK; create space for perspective and creativity
O: OBSERVE; notice internal and external experiences without judgment
P: PROCEED MINDFULLY; make deliberate and conscious choices in responding to distress
What is thought modification?
-Identify negative thoughts: recognize unhelpful thoughts contributing to distress
-Challenge distortions: question accuracy and validity of negative thoughts
-Generate balanced thoughts: replace negativity with realistic and adaptive thinking
-Practice cognitive restructuring: use techniques like affirmations and reframing for positive change
What does "DEAR MAN" stand for?
D: Describe the situation objectively, avoiding judgment or assumptions
E: Express your thoughts and feelings using “I” statements
A: Assert your desires or requests clearly and respectfully
R: Reinforce the positive outcomes that would result from meeting your request
M:Mindful of your goal, stay focused and maintain composure
A: Appear confident through body language, eye contact, and tone of voice
N: Negotiate by being open to finding mutually beneficial solutions
What are 3 goals of mindfulness?
1. Be present
2. Accept without judgment
3. Focus on attention
What is the purpose of the "check the facts" skill?
Fact checking encourages thoughtful emotional responses. Assess the situation to ensure your feelings align with the context
What does "ACCEPTS" stand for?
A: Engaging in enjoyable activities for distraction and well-being
C: Contributing to others for fulfillment and connection
C: Avoiding comparisons for self-acceptance and growth
E: Acknowledging and managing a range of emotions
P: Temporarily setting aside overwhelming thoughts or emotions
T: Recognizing and challenging negative thoughts for balance and thinking
S: Grounding in present sensations for redirection of attention
List one short term and one long term positve
SELF-CARE PRACTICES
GOALS AND CELEBRATION.
EXPLORING EXPERIENCES.
DEEP BREATHING.
POSITIVE SELF-TALK.
APPRECIATING BEAUTY.
FULFILLING HOBBIES.
HELPING OTHERS.
SELF-COMPASSION.
EXPRESSING GRATITUDE.
POSITIVE HOME ENVIRONMENT.
GROWTH QUOTES
LAUGHTER THERAPY.
RANDOM ACTS OF KINDNESS.
POSITIVE FOCUS.
What is the "FAST" skill?
F: Fair; treat others equally and avoid biases. Consider the perspectives and needs of all parties involved
A: Apologies; apologize when necessary, take responsibility, and show willingness to make amends
S: Stick to values; stay true to your beliefs and maintain integrity in your words and actions
T: Truthful; communicate honestly and authentically, avoiding manipulation
True or False: The only way to practice mindfulness by sitting completely still and clearing your mind
False
What does the acronym "PLEASE" stand for?
PL: Physical illness; address physical health promptly for improved emotional well-being
E: Balanced eating; maintain a nourishing diet with regular meals for overall health
A: Avoid mood-altering substances; stay away from substances that affect mood negatively
S: Sleep Hygiene; establish healthy sleep habits for restful and rejuvenating sleep
E: Exercise; engage in regular physical activity to boost mood and reduce stress
What does "IMPROVE" stand for?
I: Imagery; using visualization for relaxation
M: Meaning; finding purpose in challenges
P: Prayer; spiritual practices for solace
R: Relaxation; techniques to reduce stress
O: One thing at time; Focusing on the present task
V: Vacation; taking breaks for rejuvenation
E: Encouragement; providing support and motivation
Provide a radical acceptance coping statement
-I accept reality as it is, not as I wish it to be
-I can’t change the past, but I can control how I respond to the present
-I accept that life is filled with both joys and challenges
-I embrace the reality of this situation and find strength in accepting it
-I let go of expectations and find peace in the present moment
What are the 6 steps on a behavior chain analysis?
1. Prompting event
2. identify problem
3. Problem cognitions
4. Problem reactions
5. Short-term relief
6. Long term consequences