Mindfulness
What is the What of mindfulness?
Situation that is overwhelming for the mind, body and breaks the rules of our world.
What is a traumatic situation?
Holding an ice cube in your hand until it melts. Putting a bag of ice cold water on your cheeks.
What is T as Temperature.
Making a list of benefits and downfalls of managing hard emotions and difficult thoughts in a situation you have been through.
What is Pros and Cons list?
I'm exhausted and I will keep focusing.
What is an example of a dialectic?
Observe, Name, Participate
What is the What Skills of Mindfulness
Fight, Flight, Freeze, Fawn
What is a trauma response?
Taking your medication on time even if you don't feel like it.
What is the PL (Physical iLlness) in PLEASE?
"I'm so angry that I cannot think straight." "My depression is so strong that I can't even remember any of my skills."
What is an example of when to use TIPP?
Holding opposites together.
What is being dialectical?
Examples of mindfulness
What is walking, meditating, exercising, knitting, crafts, doing puzzles etc.
Sensation, feeling or stimulus (sound, sight, taste,...) that makes it feel like the situation in the past is happening again.
What is a trigger?
"I'm so angry that I cannot think straight." "My depression is so strong that I can't even remember any of my skills."
What is an example of when to use TIPP?
Using an activity or an object that connects with one of my 5 senses to decrease distress and gain perspective.
What is self-soothe?
Tolerating and navigating "grey" and complex situations and relationships.
What is what is dialectical thinking for?
Non-judgemental, One-mindful, Participate
What is the Why Skills of mindfulness
54321, saying your name out loud repeatedly, breathing exercise, TIPP
What is grounding technique.
A skill that allows you to examine a difficult situation in the past step by step, understand it and brainstorm when and which skills to apply.
What is Chain Analysis?
Tolerating difficult and overwhelming feelings while doing things that help not get into trouble or make the situation worse.
What is the purpose of Distress Tolerance?
"If I am not perfect, I'm a total looser."
"If I don't get everything I want, I got nothing."
"If I'm having a good day, my life is perfect and I don't need to be in the program anymore."
What is examples of black-and-white thinking?
Being aware of what you are sensing and feeling with out judgement
What is mindfulness
Racing heart, sweaty palms, tense muscles, heightened awareness as a reaction to a situation.
What is hyperarousal or sympathetic response.
Name the emotion I am feeling, identify urges coming with it and commit to doing the exact opposite.
What is Opposite-to-emotion Action?
What is willfulness?
Communicating to another person that their feelings, thoughts and actions make sense and are understandable in this particular situation without necessarily agreeing with everything they are doing.
What is Validation?