Mindfulness
What is Emotional Mind?
Being ruled by thoughts or feelings
What are the five senses?
Vision, hearing, smell, taste, and touch
What is validation?
Communicating to another person that their thoughts, feelings, and/or actions are understandable to you in a particular situation
What are three ways to regulate emotions?
Journaling, breathing, exercise, mindfulness, etc.
Being emotional means being out of control
Emotions are a natural result of our body and mind working to process experiences
What is logic/reason mind?
Ruled by logic and facts
What is paced breathing?
Slow down your breath so you are breathing in for about 4 seconds and out for about 5-8 seconds
What is black and white thinking?
Thinking in extremes, not recognizing the grey or the inbetween
What is mindfulness?
A type of meditation/activity in which you focus on being intensely aware of what you're sensing and feeling in the moment, without interpretation or judgment
There is a right way to feel in every situation
Individuals react to situations depending on their own experiences. There is no right or wrong way to feel.
What is WISE mind?
Includes both emotion and reason/logic. Helps us think more clearly in the presence of strong emotion
What is radical acceptance?
Accepting emotions, thoughts and circumstances that are unchangeable and out of your control
What is the DEAR MAN Skill?
A communication technique to help get our needs met and effectively/respectfully communicate
What is box breathing?
Breathing in for 4, hold for 4, out for 4, hold for 4
Negative feelings are bad and destructive and should be surpressed
It is what you choose to do with negative feelings that that can cause negative repercussions - not the emotions themselves
What is Whiley's favorite sport and Melanie's favorite sport?
Running and Climbing
What is a body scan?
Meditation to scan the body for tension, holding of emotions, and to check in with oneself.
What is the GIVE skill?
Skills to help you get and maintain healthy relationships. Be gentle, act interested, validate, use an easy manner
What is a chain analysis?
A way to identify the factors that lead up to a problem behavior and how to break the cycle of the behavior.
All painful emotions are the result of a bad attitude
A "bad attitude" is a defense mechanism people employ after being hurt, and painful emotions can happen to anyone regardless of their attitude
What is the 'describe' skill?
To put words onto the experience: Label what you observe with words
What is one letter in wise mind 'ACCEPTS'?
Activities, contributing, comparisons, emotions, pushing away, thoughts, sensations
What is the FAST skill?
A way to maintain self-respect, be truthful, and communicate during conflict. Be fair, don't over apologize, stick to your values, be truthful
What is dialectics?
Two things that seem like (or are) opposites and can both be true
You can never control the way you react in a situation
Through using mindfulness and DBT tools, you can learn to better identify emotions and control your reactions