Mindfulness
What is the definition of mindfulness?
What is... Awareness of the present moment, with acceptance, and non-judgmentally.
What is 1 distress tolerance skill?
TIPP, DISTRACT, IMPROVE, radical acceptance, self soothe, mindfulness of thought, and STOP.
What are the 3 skills we teach in walking the middle path?
What is... Behaviorism, dialectics, and validation
True or False. Emotions have no purpose and they happen for no reason.
What is FALSE
What is an interpersonal effectiveness skill?
What is ... FAST, GIVE, DEAR MAN, Validation, DIME game, SACRED Self, and/or mindfulness of others.
What are the 3 states of mind and their definitions?
What is...
Emotion mind: when your emotions are controlling you and there is no logic. May lead to impulsivity or extreme responses.
Logic Mind: when logic/ facts are controlling you and there is no emotion. Can be invalidating.
Wise Mind: combination of both emotion and logic. Helping identify long term goals over short term and thinking what would be most effective. Inner voice of wisdom.
What does TIPP stand for?
What is ...
Temperature, Intensive Exercise, Paired muscle relaxation, and paced breathing.
What is validation?
What is...
Communicates to another person that their feelings, thoughts, and actions make sense and are understandable in a particular situation.
How do we practice reducing our vulnerability to emotion mind... what skills can we use... name 2...
PLEASE skills (treat physical illness, balanced eating, avoid mood altering substances, balance sleep, and get exercise), build mastery, cope ahead, and increase positive emotions.
When we want to ask for our objective to be met or say no to something... what skill do we use?
What is... DEAR MAN
What are the 6 core mindfulness skills?
What is ...
What: observe, describe, and participate
How: 1-mindfully, non-judgmentally, and effectively.
What is self soothing and an example of self soothing?
What is... a skill that uses the five senses to help you calm down during times of distress.
Examples: eating a comforting food, smelling a candle, touching a fuzzy blanket, gentle movement, looking at a beautiful scenery.
What is positive reinforcement?
What is ...
Increases the frequency of a behavior by providing a “rewarding” consequence.(e.g., labeled praise; a genuine compliment; an A on an exam).
True or false:
My emotions can be valid AND my behaviors / actions can not fit the facts in a situation.
What is ... TRUE
What are factors that can get in the way of interacting with others effectively?
What is... Lack of skill, worry thoughts, intense emotions, cant decide what you want, environment is too powerful.
What are 5 things we can mindfully OBSERVE?
What is ... Thoughts, body sensations, emotions, 5 senses, other people's actions, and facial expressions.
When do we use distress tolerance skills?
What is...
To help not act on behaviors and help not make the situation worse. We do not use DT skills to block emotions because it can lead to avoidance.
There is always more than one way to see a situation and more than one way to solve a problem.
What skill is this?
What is... dialectics.
What skill is this?
Do at least one thing each day to feel competent and in control of your life. The idea is to challenge yourself a little, get better at something, or cross something off your “to- do” list. Examples: Put together a piece of furniture, practice your instrument, get one HW assignment done, start a project.
What is... build mastery!
What is the difference between GIVE and FAST?
GIVE is used when goal is to maintain the relationship and FAST is when the goal is to maintain your self respect.
What is 1-mindfully and how many times are you "supposed" to practice this?
What is ...
When your mind wanders then refocusing your attention back to what you are doing.
There is no "supposed to" times and that is a trick question. As many times as your mind wanders NOTICE, and bring yourself back to this moment.
What is radical acceptance?
What is ...
Radical acceptance is when you stop fighting reality, stop responding with impulsive or destructive behaviors when things aren't going the way you want them to, and let go of bitterness that may be keeping you trapped in a cycle of suffering.
How do we practice validating this person?
Example: you are talking to your friend and they are venting to you about how they are upset about a teacher failing them. They got a F on an exam. How do you validate them?
1. Pay attention and just listen. Say "wow" "that is hard". Make eye contact. Put your phone DOWN.
2. Reflect back what they said "it sounds like this grade is causing a lot of conflict for you and you are upset about what happened".
3. Read minds. "Sounds like you are feeling really overwhelmed and upset"
4. Understand. It makes sense why you would feel overwhelmed or upset because you got a D on an exam.
5. Normalize. "Being upset about this is a common experience and you are not alone. Anyone would feel this way".
6. Radical genuineness. Don't one up or down them. Maybe share a time where you failed.
When do we use opposite action AND when do we use ride the wave (mindfulness of current emotions)?
Hint... think about checking the facts...
What is...
Opposite action is used when our emotion urges are high and do not fit the acts (acting on them is not effective) and we need to do the opposite all the way.
Ex. Sad because a friend is not able to hang out with you and your urge is to self isolate / stay in bed. Instead call another friend or go to your favorite coffee shop.
Ride the wave is used when our emotions fit the facts and acting on it is effective. Ex. Crying at a funeral. Allow yourself to cry.
What does DEAR MAN stand for?
What is ...
Describe
Express
Assert
Reinforce
Mindful
Appear confident
Negotiate