Mindfulness
How many siblings does Miss Diamon have?
2
What is Miss Kylie's favorite color?
Turquoise
What sport does Dr. Gallagher play?
Rugby
What is Dr. Gallagher's due date?
August 9
What are Miss Kylie's dogs' names?
Annie and Piper
The three What Skills
Observe, Describe, Participate
Contributing is a part of what distress tolerance skill?
ACCEPTS
What is a dialectic?
Two things that seem like (or are) opposites that can both be true.
What is one way to get better sleep?
1. stick to a schedule
2. establish a bedtime routine
3. don't eat/drink a lot before bed
4. avoid caffeine/nicotine
5. exercise
6. keep your room cool
7. sleep primarily at night
8. keep it dark, quiet, no screens
What does GIVE stand for
act Interested
Validate
use an Easy manner
What are the How Skills?
Don't Judge, Stay Focused, Do What Works
What does TIPP stand for?
Temperature
Intense Exercise
Paced breathing
Progressive muscle relaxation
Name one example of a thinking mistake
1. All or nothing/black and white
2. Catastrophizing
3. Mind Reading
4. Overgeneralization
5. Mental Filter
6. Disqualifying the positive
7. Emotional Reasoning
8. "Should" statements
9. Labeling
10. Personalization
When do we use opposite action?
The emotion does not fit the facts OR the emotion, its intensity, or its duration is not effective for your goals.
What does FAST stand for
be Fair to yourself and others
don't over or under Apologize
Stick to your values
be Truthful
What are the Three States of Mind?
Reasonable Mind, Wise Mind, Emotional Mind
Putting on your favorite lotion, baking cookies, or lighting a scented candle is an example of what Distress Tolerance skill?
Smell- Self soothe with six senses.
What does validation mean?
Communication that another person's feelings/thoughts/actions make sense and are understandable.
What does ABC PLEASE stand for?
Accumulate positive experiences
Build mastery
Cope ahead of time with emotional situations
Treat Physical Illness
Balance Eating
Avoid mood-altering drugs
Balance sleep
Get exercise
What are the three possible Goals/Priorities when choosing an interpersonal effectiveness skill
Keeping/maintaining healthy relationships
Getting somebody to do what you want
Maintaining self respect
1. Give you more choices over behavior
2. Reduce emotional suffering/increase pleasure
3. Help make important decisions
4. Help focus attention
5. Increase compassion for self/others
6. Lesson pain/tension/stress
What does IMPROVE stand for
Imagery
Meaning
Prayer
Relaxation
One thing in the moment
Vacation
Encouragement
Why:
Improves relationships, deescalate conflict/intense emotions
How:
Actively listen, be mindful of verbal/nonverbal reactions, name a feeling, reflect back without judgment, show tolerance, take the person seriously
Experiencing your emotion fully without judging it, pushing it away, or holding on to it is what skill?
The Wave Skill.
What does THINK stand for
Think about it from other perspective
Have empathy
Interpretations
Notice
Use Kindness