States of Mind
What are the three states of mind?
Wise mind, Reasonable mind, Emotion mind
How do you practice mindfulness?
True or False: a Pros and Cons list can help you tolerate distress.
True
What are the emotion regulation skills that we learned?
Check the Facts and Opposite Action
What is dialectics?
The method of examining and discussing opposing ideas in order to find a resolution or SYNTHESIS.
It teaches us that no one has the absolute truth in a situation, so we need to allow ourselves to see truth in both sides of an argument.
Name a profession would require you to be in reasonable mind?
Pilot, engineer, etc.
What is a goal of mindfulness?
To access and use our "wise mind"
True or False: A pros and cons list should identify both short and long term consequences.
True
What does it mean to check the facts?
1. Check out whether your reactions fit the facts of the situation
2. Changing your interpretation if it does not fit the facts can help you change your emotional reactions
Being aware of the present moment and putting your mind where you want it.
Mindfulness
Emotion mind happens when...
When all reason vanishes and emotions are in total control
What are the mindfulness "What" skills?
Observe, Describe, Participate
What does the P in TIP stand for?
Paced breathing
What does it mean to use the opposite action?
Acting opposite to your emotions that don't fit the facts to change your emotion
The T in TIP stands for...
Temperature
What is wise mind?
The inherent wisdom that is within all of us.
The synthesis or balance between reasonable mind and emotion mind.
What are the mindfulness "How" skills?
Nonjudgmentally, one-mindfully, effectively
When do you use the TIP skills?
When emotional arousal is very high
What is the opposite action for anger?
Gently avoid: gently avoid the person you are angry with, take time out and breath in and out deeply and slowly, be kind rather than mean or attacking
What does the I stand for in TIP?
Intense Exercise
When making a big decision you want to be in...
When we meditate we want to fully...
Participate (throw yourself into the present moment fully)
What are you trying to activate with the TIP skills?
The parasympathetic nervous system (PNS) - the body's natural emotion regulation system. The "rest- and-slow down" system.
What is the opposite action for jealousy?
Let go of controlling others' actions: stop spying or snooping, relax your face and body
What does it mean to desribe?
Wordful watching- Put wods on the experience. Label what you observe with words.