Mindfulness
What are the three states of mind?
What is the goal of using distress tolerance skills?
To help avoid further escalation, not make the situation worse.
What does TIPP stand for?
Temperature, Intense exercise, Paced Breathing, and Paired Muscle Relaxation
True or false: Wise mind does not involve emotions What does it mean to 'be reactive'
Wise mind is the meeting of emotional mind and reasonable/rational mind. It uses both emotions and the facts of the situation.
What IS mindfulness?
Being fully present and focused, having full awareness
False
Name 1 of the five ways to respond to a problem in your life:
1. Figure out how to solve the problem
2. Change how you feel about the problem
3. Accept it
4. Stay miserable
5. Make things worse
name an example of a mindful activity
mindful walking, listening to music, guided meditation, focus on one thing at a a time, mindful eating, etc.
Name a time and place you can be mindful
Anytime and anywhere :)
What is self-soothe?
Using the 6 senses to help ground and soothe ourselves (vision, hearing, smell, taste, touch, movement)
Why bother accepting reality?
-Rejecting reality does not change reality.
-Changing reality requires first accepting reality.
-Rejecting reality turns pain into suffering.
-Refusing to accept reality can keep you stuck in unhappiness, anger, shame,sadness, bitterness, or other painful emotions.
What does thinking dialectically mean?
Two things can be true at the same time. There is always more than one way to think about a situation
Focus on one thing at a time- be in the here and now.
What is radical acceptance?
Acknowledge what it is, letting go of fighting reality, accepting the reality of the situation.
Acceptance does not mean approval.
Am I being willful or willing in this situation? If I am not being willing, how could I be?
EXAMPLE: I woke up this morning after my alarm. I could not get over the fact my alarm didn't go off. I set three or four. Did it go off and I didn't hear it? Did I snooze it in my sleep? I was so confused and kept looking at my phone and getting frustrated at myself.
Willful, I was trying to change a situation that could not be changes.
What does DBT stand for
Dialectical Behavioral Therapy
Name one reason it is good to use mindfulness
1. Give you more choices and more control over your behavior.
2. Reduce emotional suffering and increase well-being.
3. Help you make important decisions.
4. Help focus your attention.
5. Increase compassion for self and others.
6. Lessen your pain, tension and stress. (variations are okay!)
When is it helpful to use the pros/cons skill?
When faced with a decision, around target behaviors, faced with somethign that needs resolved, etc.
What do the letters in Wise Mind ACCEPTS stand for?
Activities
Contributing
Comparisons
Emotions
Pushing Away
Thoughts
Sensations
What state of mind:
When your emotions are in control-when they influence and control your thinking and your behavior.
Emotion Mind