Mindfulness
The three states of mind
What are Wise Mind, Emotion Mind, and Reasonable Mind?
Crisis Survival skill are for tolerating painful emotions so that you don't make things _____.
What is worse?
A myth about emotion some people may believe.
What is "There is a right way to feel," "Feeling upset means I'm weak," "Being emotional means I'll lose control," "I shouldn't feel the way I do," etc.
If your goal is to get what you want, you would use this skill.
What is DEAR MAN: Describe, Express, Assert (Ask), Reinforce (Reward), be Mindful, Appear Confident, Negotiate.
This skill helps us move to "both-and" thinking and away from "either-or" thinking.
What is Dialectical Thinking?
Observe, Describe, and Participate are these types of mindfulness skills.
What are the "What" skills?
Distract with Wise Mind ACCEPTS is the acronym for this set of skills.
What are Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, Sensations?
Asking yourself if you are interpreting the situation correctly and looking for thinking in extremes is a part of this Emotion Regulation skill
What is Check the Facts?
Being gentle, acting interested, validating, and using an easy manner would be important if this was your goal.
What is building and maintaining relationships (relationship effectiveness or keeping a good relationship)?
"This makes sense. Of course I'm feeling upset," is an example of this type of skill.
What is self-validation?
Throwing yourself in and letting go of thoughts about the past or future.
What is the Participate skill?
What are vision, hearing, smell, taste, touch, and movement?
Acting opposite to fear/anxiety.
What is approach (facing the fear)?
What is the FAST skill (be Fair, no Apologies, Stick to values, be Truthful)?
An example of positive reinforcement.
What is praise, a compliment, a treat, a reward, etc.
The Spiral Staircase practice is one way to reach what state of mind?
What is Wise Mind?
Ways to practice Mindfulness of Current Thoughts.
What are observing thoughts as waves coming and going (or clouds, a river, a conveyor belt), stepping back and observing thoughts, be curious about thoughts, sing your thoughts, try loving your thoughts, relax your body and accept your thoughts, say, "A thought has entered my mind," etc.
The meaning of ABC PLEASE.
What is Accumulating positives (short and long term), Build mastery, Cope ahead, treat PhysicaL illness, balance Eating, Avoid mood-altering drugs, balance Sleep, get Exercise?
What is not asking, hinting, asking tentatively?
Reinforcing in small steps that lead to the ultimate goal.
What is shaping?
The three skills known as the how skills.
What are Nonjudgmentally, One-Mindfully, and Effectively?
Three specific examples of ways to practice IMPROVE the Moment.
What is imagine a calming place, find meaning in your pain by helping someone else, pray for strength, do a muscle relaxation, focus your mind on doing just one thing (walking, eating, cleaning), take a vacation by pulling the covers over your head for an hour, encourage yourself by saying, "This won't last forever--I can stand this," etc.
Three pleasant activities one might do to accumulate positives in the short term.
What are having a bath, going to a movie, listening to music, going for a walk, reading a book, drawing, baking, drinking tea, etc.
A high intensity request might look like this.
What is asking and not taking no for an answer, asking firmly, insisting, negotiating, keep trying, resist saying no?
Ignoring an unwanted behaviour (ex. ignoring a child's tantrum at the store).
What is extinction?