Mindfulness
The 'WHAT' skill
What is: OBSERVE, DESCRIBE, PARTICIPATE.
1. Sense and experience.
2. Put into words what you experience.
3. Involve yourself in the moment.
Radical Acceptance
What is: accepting reality as it is so at to better manage the stress and problem solving that is required specifically related to engaging in a change process for one's life.
S.T.O.P.
What is: Stop, Take a calm deep breath, Observe, Proceed mindfully.
Goal of Interpersonal Effectiveness
What is to build and maintain positive relationships.
Boundaries
What are: They are simply the limits, rules or lines we set for our own lives that can be both physical and mental and that help us protect ourselves when we are faced with situations, people, and relationships.
The 'HOW' skill
What is: NON-JUDGMENTALLY, ONE-MINDFULlY, AND EFFECTIVELY.
5 senses and ways to soothe one's self and strengthen one's inner peace.
What is through: vision, hearing, smelling, touch (feel), and taste.
Opposite Reaction
What is: Choosing to do exactly the opposite of what your emotion impulsively tells you to do.
(What happened?, Identify your emotion(s)?, Identify the seemingly natural, yet impulsive, urge?)
Ask: Should I follow my urge or opposite action?
D.E.A.R. MAN
What is: Describe the situation simply with facts and avoiding opinion. Express how you are feeling by using an "I" statement. Assert by saying what you need and not being vague. Be firm and clear. Reinforce by identifying the positive outcomes of having what you need occur and reward the receiver of your request. Minfully keep to your position and goals. Appear confidently. Negotiate by asking, not demanding.
Healthy Boundaries
What are: These are skills that will help you thrive and communicate your needs. It is setting limits so that you are less likely to be manipulated and taken advantage of in situations and relationships. A person with strong boundaries is comfortable in saying 'NO' when asked to do something without needing to apologize.
Emotion Mind
What is: Impulsive, Reactive, Stressed, Anxious, Taking Unnecessary Risks, Risk-Taking
I.M.P.R.O.V.E.
What are: Imagining your safe place, find Meaning in the moment, Prayer as you best connect to loving kindness, do a Relaxing and healthy activity, focus on One aspect of the moment, give yourself a mini Vacation, self-Encouragement and rethinking like "I am smarter than I think."
A.B.C. Please!
What is: A. Accumulate Positive Emotions, B. Build mastery in things you do to feel competent and effective to combat helplessness and hopelessness. C. Cope ahead of time with emotional situations by making a plan ahead of time so that you are prepared to cope with these situations.
G.I.V.E.
What is: Gentle, Interested, Validate, Easy Manner
Psychological Boundaries
Rational Mind
What is: facts, logical, rational, gathering information logically from past the past, looking at evidence.
A.C.C.E.P.T.
What are Activities, Contributing to society, Comparing yourself to others you know are less fortunate than you or to others coping the same or less well than you, encourage a positive Emotion for yourself, Pushing away negativity as you cannot control everything, distract your Thoughts with a mindful practice.
V.I.T.A.L.S. to success.
What is: Validating your feelings. (ex., I feel saddened.) Imagine yourself accomplishing your SMART goal peacefully and productively. Take time to break down the goal into small steps. Applaud yourself by giving yourself a pat on the back for your efforts. Lighten-up by reducing your stressful feelings. Sweeten this process with a reward to yourself for your efforts.
F.A.S.T.
What is: Fair, Apologies, Stick to your values, be Truthful and avoid dishonesty, exagerations, excuses, and lies.
Emotional Boundaries
What are: how much you allow other people to affect you and manipulate your thinking.
(Example: It being easy for other people to make you feel guilty about a situation?)
Wise Mind
What is: intuitive, balanced between the rational and emotional mind, mindful, rational, a place of inner wisdom.
T.I.P.P.
What is: Temperature, Intense exercise, Paced breathing, Paired muscle relaxation.
Problem Solving
What is: figuring out the most effective solution to an identified problem by working the steps to do so.
1. Define the problem. 2. What do you want to change. 3. What of the choices for a solution did you choose and how did it work? If so, how? 4. How was your solution NOT effective? 5. How can you handle the problem differently next time?
Focusing on what I can control.
Things I can Control.
What is: Not wasting your time, your energy, your positivity on the things you can not control.
Focusing on what you can control and empowering yourself with positive thinking.
Letting go of the stuff I cannot control like the past, what another person has to say, my age.
Physical Boundaries
What are: Your physical boundaries are your body, your privacy, and your personal space. Do you allow other people to touch you or show public affection? What is your comfort level in allowing people into your space?