Mindfulness
Observe, Describe and Participate
What is mindfulness WHAT skill
Doing the opposite of what you feel.
What is opposite action?
What are the components of a habit?
What is cue, routine, reward (trigger, pairing to create routine, reward to continue behavior)
What is schemas?
What is mental structure that could help us organize and categorize information. Cognitive shortcuts. Types of schemas (person schemas, event schemas, social schemas).
This skill is also known as "sensing or experiencing without describing or labeling the experience".
What is observe.
Is habit change based on motivation?
No. It is based on creating a routine, working on consistency, small/ tiny habits, acknowledging setbacks, but not dwelling on it, learn from each failure, regroup, let go of guilt, get back on that horse and practice self-compassion
Emotion Action Urge Examples
What is Anxiety/ Fear-Avoid- Approach, Sadness-Withdraw- Get Active, Anger-Attack-Gently Avoid, Envy-Sabotage, Criticize- Count your blessings, Jealousy-Accuse, Spy-Let go of controlling others, share, Shame- Hide- Be open, Guilt-Hide- Be Open
How can you practice being more truthful to self and others?
What is no over exaggerations, practicing mindfulness, do not lie or act helpless when you are not, practice self-respect, consider changing habitual lying
What are unhelpful versus helpful ruminations?
What is asking "why" questions (Why am I in this situation? What if it never gets better? What did I do to deserve this?), "How" questions (How can I get out of this situation? What can I do to make this better?)
Deciding whether an emotion is justified by the situation helps tell us which skill will be most effective to use.
What is Problem Solving (is the emotion justified?), What is Opposite Action (is the emotion not justified?)
The self soothe skills
What is touch, taste, smell, sound, vision and movement
Name some ways to help with ruminations
What are awareness of facts of rumination, think about problem you can solve, humor, compassion, radical acceptance, think "stop", mindfulness, center on goals, thoughts are just thoughts, schedule ruminations
How do you practice Pros/ Cons of Tolerating Distress?
What is writing out pros of not changing, pros of tolerating distress and using skills, cons of doing nothing, cons of riding the wave of distress
Name different types of schemas
What is emotional deprivation, abandonment/ instability, mistrust, social isolation/ alienation, defectiveness/ shame, failure, dependence/ incompetence, vulnerability to harm and illness, subjugation, self-sacrifice, unlovability, emotional inhibition, unrelenting standards/ hypocriticalness, entitlement/ grandiosity, approval-seeking/ recognition-seeking, negativity/ pessimism, punitiveness
What is Teflon Mind?
What is letting experiences, feelings, and thoughts come into your mind and slip right out.
What are your action urges for different emotions? And how does it match the appropriateness of the situation? Emotional intensity, duration and severity?
What is opposite action planning. Describe what situations tend to stimulate this emotion for you? be specific!, Action urge, what do you when you feel this emotion?, describe opposite actions or ways of thinking you could employ)
What are the components of creating a safety plan?
What is identifying your mild, moderate to severe symptoms and behaviors, appropriate copings kills, support people and utilizing crisis resources
What are positive schemas?
What is self-confidence, strong sense of self, assertive communicator, competence, secure attachment