Mindfulness
Name the 3 states of Mind.
2. Emotion/Emotional Mind
3. Wise Mind
Name the 3 skills that assist in changing emotional responses.
1. Check the Facts (Fact-Checking)
2. Opposite Action
3. Problem Solving
Name the skill that is best used in a situation where you are trying to set boundaries.
FAST
STOP
Pros and Cons
TIPP
ACCEPTS
Self-Soothe
Improve the Moment
are categorized as ____________ skills.
Crisis Survival
Define Dialectics (Dialectical Thinking).
Acceptable answers:
- There is more than one way to see a situation/solve a problem
- Two opposite things can both be true
- Change is the only constant
- Meaning and truth evolve over time
Name the 3 "WHAT" Skills.
2. Describe
3. Participate
Many emotions and actions are set off by our thoughts and interpretations of the events, not by the events themselves.
Name the Emotion Regulation skill that can assist in reducing this occurence.
Check the Facts (Fact-Checking)
Name the skill used in an interaction where you are trying to get your needs met.
DEARMAN
Radical Acceptance
Turning the Mind
Willingness
Half-Smile
Willing Hands
Allowing the Mind
are categorized as ___________ skills.
Reality Acceptance
Describe the skill Alternative Rebellion.
Acceptable answers:
- Expressing rebellion through a non-destructive way that has no consequences
- Replaces destructive rebellion and keeps you on a path towards your goals
- Rebelling in a way that is still in line with your goals
Name the 3 "HOW" Skills.
1. Nonjudgmentally
2. One-Mindfully
3. Effectively
Define Opposite Action.
Change the emotion by acting opposite to it's action urge.
Other acceptable answers:
- Acting opposite of what you would normally do when you feel a certain emotion
- Doing the opposite thing you'd usually do in a situation
Name the skill used in an interaction where you are trying to achieve your goals but still have a positive relationship with this person.
GIVE
Identify what S.T.O.P in Distress Tolerance stands for.
Stop
Take a Step Back
Observe
Proceeed Mindfully
Define Behaviorism.
practicing ways to increase behaviors we DO want and reduce behaviors we DON'T want
Describe the skill "Walk the Middle Path."
Acceptable answers:
- Finding the synthesis (blend) between opposites
- 2 things that are opposite can both be true
- Compromising/Finding Middle Ground
Name the skill that assists in reducing vulnerability to emotion mind (increases positivity, enacts self-care, etc).
ABC Please
Name 3 "factors to consider" when utilizing Interpersonal Effectiveness skills.
Acceptable Answers:
1. Capability
2. Priorities
3. Self-Respect
4. Rights
5. Authority
6. Relationship
7. Goals
8. Give & Take
9. Homework/Research
10. Timing
Name the Distress Tolerance Distracting tools (ACCEPTS).
Activities
Contribute
Comparisons
Emotions
Pushing Away
Thoughts
Sensations
Name 2 of the Stinkin' Thinkin' (negative thoughts) habits we tend to hold.
Acceptable answers:
- all or nothing
- overgeneralization
- mental filter
- disqualifying the positive
- jumping to conclusions
- magnification/minimization
- emotional reasoning
- should statements
- labeling/mislabeling
- personalization
Name the 3 elements that make up the definition of Mindfulness.
1. Intentionally (on purpose) living in the present moment
2. No judgment/rejection of the moment
3. No attachment to the moment
Name the 7 steps to Problem Solving.
1. Figure out/describe the problem
2. Check the facts (is this actually the problem?)
3. Identify your goal in solving the problem
4. Brainstorm solutions
5. Choose a solution that A. Fits the goal and B. is likely to work
6. Put the solution into action
7. Evaluate the results/Try again
Name the 4 Goals in Interpersonal Situations (what each skill is used for).
1. Objectives Effectiveness (getting what you want from another person)
2. Relationship Effectiveness (keeping/improving the relationship)
3. Self-Respect Effectiveness (keeping/improving self-respect)
4. Reducing negative feelings towards others
Name the 3 components make up Radical Acceptance.
1. All the way, complete, total
2. Accepting in mind, heart, and body
3. Stop fighting reality, let go of bitterness, not throwing tantrums
Define what the Distress Tolerance skills ABC Please stands for.
A ccumulate the positives
B uild mastery
C ope ahead
treat P hysica L illness
balance E ating
A void mood altering drugs
balance S leep
get physical/mental E xercise