Mindfulness
The three states of mind
What are emotion, logical/rational and wise mind
When I catch thoughts or behaviour that move me towards non-acceptance. I do this to put myself back on the path of acceptance.
What is Turning the Mind
I replace my either/or, Always/Never statements with these words to let go of extremes
What is Both/And
Wordless Watching
What is observe.
To do something each day that is difficult, but possible.
What is build mastery.
Acknowledging that a person's emotions, thoughts, and behaviours have causes and are therefore understandable
What is Validation of others
Breathe in, silently ask _________ a question. Breathe out, listen for the answer.
What is Wise Mind
An emotion that is prompted by an important goal being blocked or not having things turn out as expected.
What is Anger
Ask wisemind what am I missing?,
play devils advocate or use metaphor or story are skills I can use to think and act dialectically by challenging me to ________.
What is look at both sides
The three "how" skills
What are non-judgmentally, one mindfully and effectively.
I can do these things when I distract with ACCEPTS
What is Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts and Sensations.
When I actively listen and respond to my emotions without judgement. "It's ok to feel sad sometimes"
What is self-validation
The three "what" skills
What are observe, describe and participate.
In the model of emotions these events or states (like hunger, fatigue) that can make us more susceptible to strong emotions
What are Vulnerability Factors
These four steps make up STOP
Stop
Take a step back
Observe
Proceed Mindfully
Thinking in terms of good/bad or right/wrong
What is black and white thinking. Thinking in extremes. All-or-nothing Thinking