MINDFULNESS
Emotional, Rational, Wise
What are the "6 Senses" used to self-soothe and how would you use each one to self-soothe
- Touch (something soft, rough, cold)
- Taste (mindful eating)
- Sound (listening to the birds, wind, ocean, music)
- Sight (looking at clouds, leaves on trees, cars on road)
- Smell (essential oils, creams, steam, perfume)
- Movement (yoga, running, stretching, cycling)
What are Emotions good for?
- They give us information about our experiences
- They communicate things to others (body language, facial expressions, words) and influence how others respond to us
- They prepare us for action (scared-run!, loud noise - jump)
How do you determine which skill to use between GIVE, FAST, DEARMAN?
- Determine your goal and your priority
What are the 3 Dialectical Dilemmas
1. Too loose - Too strict
2. Making light of problem behaviours - Making too much of typical adolescent behaviours
3. Fostering Dependence - Forcing Independence
Name one benefit of being mindful
- Be in control of your thoughts rather than them being in control of you
- Helps you make decisions from your wise mind rather than being overly emotional or rational
- Reduces stress and suffering by helping you stay in the present moment
In what circumstances would you use the "Pro & Con" skill?
- Trying to make a decision about a behaviour that could potentially be harmful
- Trying to see the benefits and the drawbacks that a particular behaviour could bring
What does PLEASE stand for in the ABC PLEASE skills?
Treat Physical Illness
Limit Screen time
Balance Eating
Avoid Mood-Altering Drugs
Balance Sleep
Get Exercise
What does GIVE stand for?
be Gentle
act Interested
Validate
use an Easy manner
When trying to validate someone, what can you validate?
Thoughts
Feelings
Behaviours
What are the 2 types of attention you can have in mindfulness
Open attention
Focussed attention
What does TIPP stand for in the TIPP skills?
Temperature
Intense Exercise
Paced Breathing
Progressive Muscle Relaxation
Explain the purpose of the Cope Ahead skill
- Planning in advance for how to handle a difficult situation by using DBT skills to avoid making an impulsive decision that could make the situation worse.
What does FAST stand for?
no Apologies
Stick to your values
be Truthful
How can we validate someone?
- Actively listen to them
- Be mindful of your verbal and non-verbal reactions
- Try to understand what the other person might be experiencing
- Try to convey understanding of their emotional experience
- Respond in a way that shows you are taking them seriously
Name the the 3 "WHAT" skills (steps for what to do to be mindful)
1. Observe
2. Describe
2. Participate
What do the ACC stand for in ACCEPTS and what do they mean?
(Distract with Wise Mind ACCEPTS)
Activities
Contributing
Comparisons
What is the Opposite Action skill and give an example of when you would use it.
- Opposite action is acting opposite to the action urge when the emotion is doing more harm than good and does not fit the circumstances
Ex: Feeling sad and wanting to stay in bed all day - challenge yourself to get active, do a pleasant activity.
What does DEAR MAN stand for?
Describe
Express
Assert
Reinforce
Mindful
Appear Confident
Negotiate
When trying to create a behaviour change, what are the options to create change and which one is known to be most effective?
- Reinforcement **most effective
- Consequences (punishment)
- Extinction
Name the 3 "HOW" skills (steps for how to be mindful)
1. Don't judge
2. Stay focused
3. Do what works
Describe the purpose of the Distress Tolerance Module
Distress tolerance skills help you to handle difficult emotions when they come up, to avoid making the situation worse. They do not solve your problem, but they can reduce the intensity of your suffering temporarily in a more skillful way.
What are the headings in the Model of Emotion?
- Factors of vulnerability
- Prompting Event
- Thoughts
- Internal & External cues
- Urges
- Actions
- After effects
*prompting event #2
What are the 3 reasons you would use these 3 skills (GIVE, FAST, DEARMAN)
1. Keeping and maintaining healthy relationships (GIVE)
2. Maintaining self-respect (FAST)
3. Getting what you need (DEARMAN)
What is the objective of the Walking the Middle Path Module?
To bridge the gap between two polarized ways of thinking in parents and teens, create more understanding and harmonious relationships!