Mindfulness
My friend takes a few hours to text me back. I assume that they hate me, that I am a horrible person and that I should just move to Siberia. (what state of mind is this)
These things DO many things for us...they
- motivate us
- communicate to and influence others
- Communicate to ourselves
What do emotions do for you?
Act out OPPOSITE ACTION:
this is your scenario
you are feeling horrible and depressed and want to bed rot all day
What is the opposite action?
The B in ABC stands for .....
Give one example for bonus
Building Mastery
practicing the ABC skill is an example of what?
What is Reducing Vulnerability to Emotion Mind?
I am balanced by emotion and reason. I am not controlled by either, but am in touch with both parts - I am able to make decisions based on my values, and intuition.
What is Wise mind?
These are examples of what?
"there is a right way to feel in every situation"
"other people are the best judges of me"
"It is inauthentic to try change my emotions"
What are myths of emotions?
Provide an example of when someone on your team CHECKED THE FACTS recently. Act out for BONUSSSS!
CHECK THE FACTS!!!
The C stands for
Bonus for example
What is Cope Ahead?
Paying attention in the moment to what is happening WITHOUT immediately judging, rejecting or holding onto it.
What is mindfulness??
I slept horribly
I missed my bus to school and got there late
I realized I had worn my sweater inside out
I've been stressed about family stuff happening
What are vulnerability factors?
My brother makes a joke about me that I find particularly hurtful because i have a lot of vulnerability factors today. I feel anger and hurt. I immediately want to punch him, and then run away.
Act this out for BONUS
What is an action urge?
Bonus for example
What is accumulating positive emotions long term / short term
You have a test to study for this weekend. You spend your entire weekend studying. You hardly take any breaks, and you see no friends, and do not go outside all weekend.
Reasonable mind.
This skill helps you figure out what is causing your emotion
-the EVENT
-your interpretation of the event,
or BOTH
What is Check the Facts?
When my emotions DO NOT fit the facts OR when acting on my emotions is NOT effective
What is Opposite action
Tobias has a first date coming up. He is soooooo nervous. To prepare, he planned out where they would go and brainstormed some conversation topics. He then rehearsed in his mind how he would ask questions, and what he would do if he was really nervous.
What is Cope ahead?
The practice of noticing sensations in your body when you are practicing mindfulness.
For example, noticing if my chest is tight or if my hand are shaky, or if my shoulders feel heavy
What is the Observe skill?
When you have a situation in which the facts themselves are problems - what skill do you use?
what is problem solving?
This DBT skill helps stop jumping to the worst-case scenario and is a step in Checking the facts
What are assumptions?
Erin and Caroline have been feeling a bit sad and down. Together, they sit down and the sign up for a running trail race in June and plan to have a nice dinner next week.
What is accumulating positive emotions - long/short term.