MINDFULLNESS
this mindful skill also lowers the fight or flight response
breathe
this is a strait forward skill to help interrupt patterned automatic behaviour
STOPP
this skill reminds us to attend to diet, sleep, exercise, social needs, develop a hobby and engage in meaningful or enjoyable activity in order to insulate yourself
self care
this skill reminds us we have 1 mooth and 2 ears for a reason
listen
when two opposing truths can be simultaneously true - we call this being _______
dialectical
this mindfulness skill encourages you to just watch and look at the situation from a distance.
take a wider more balanced view
observe
this skill uses our senses to ground and distract
5,4,3,2,1
this skill reminds us we can choose to have a mind that holds onto or lets go of unhelpfull thoughts or emotions
sieve or sponge
this skill says we have to give this - in order to get this
respect
these are 2 key challenges to DBT we constantly have to balance these; distress tolerance and mindfulness are skills we use to _______ and emotion regulation and interpersonal effectiveness support __________
change and acceptance
a mindfulness skill that encourages being in the present
this moment
recognizing willingness and willfulness are key to effectively using this skill
turn the mind
what does the human mind do that is constant and automatic (and not necessarily true : )
thinking
when we are being concise, making sense, emotion free expression, assertive and realistic, we call this being:.........
(think when Vicky takes out the trash : )
crystal clear
when you are in crisis, you can use this set of skills to get through without making things worse
distress tolerance
this mindfulness skill asks you to tune into the calm still voice within, an intuitive - inner knowing.
wise mind
this skill reminds us of ways to calm and be kind to ourselves, especially when strong or distressing feelings occur
soothe
this skill encourages us to identify our many feelings, sensations, urges, & build a vocabulary to describe this experience
name the emotion
sometimes we have to choose if relationships are effective to keep or healthy to continue, and also make room for difficulties and fluctuations in relationships to occur
end or mend
this are the 3 main goals of this skill set:
meet your goal or objective
keep your self esteem intact
keep the relationship intact
interpersonal effectiveness
this skill helps us to identify judgements & personal views that escalate emotions and instead asks us to find evidence to support truth that is concrete and observable
fact or opinion
this skill helps reinforce action that is guided by your desired life direction and congruent to both your short term and long term goals
values
this skill reminds us to find people, places, things, that recharge us in a healthy way
build positives experiences
this skill encourages us to communicate to others others what we want, and respectfully refuse when we need to
Ask or say No
name this skill set that encourages : non judgemental awareness of the present moment
open curious and flexible with present moment awareness
mindfullness