MINDFULNESS
Intentionally living with awareness in the moment, without judging or rejecting the moment, and without attachment to the moment.
Mindfulness
Stop
Take a step back
Observe
Proceed mindfully
What is S.T.O.P.
Completely recognize and accept reality as it is, even if you don't like it. Recognize and accept limitations as part of life. Everything has a cause. Life can be worth living even with painful events in it.
What is RADICAL ACCEPTANCE
Replacing addiction reinforcers with abstinence reinforcers.
What is COMMUNITY REINFORCEMENT
What do the letters D-B-T stand for?
Dialectical Behavior Therapy
Notice your body sensations. Notice your surroundings. Pay attention to the present moment. Control your attention - push away nothing, cling to nothing. Watch thoughts come and go.
Taking Hold of Your Mind: "What" Skills: OBSERVE
What do you use when you have to decide between two courses of action? Most effective when repeated to self daily.
Pros and Cons - of acting on 'crisis urges' (i.e. engaging in dangerous, harmful, addictive behavior)
1. Observe that you are not accepting what is.
2. Make an inner commitment to accept reality as it is.
3. Do it again, over and over.
4. Develop a plan to catch yourself when you drift out of acceptance in the future.
Turning the Mind toward Acceptance, step by step.
The goal is complete abstinence. However, when there is a slip, the goal is to minimize harm and get back to abstinence as soon as possible. Plan for abstinence. Plan for harm reduction.
What is DIALECTICAL ABSTINENCE
What are the '3 States of Mind' ?
Rational Mind, Emotion Mind, Wise Mind
Put words on the experience. Label what you observe. Separate your interpretations and opinions from the the facts. Just the facts: the "who, what, when, and where." If you can't observe it through your senses, you can't _______ it.
Taking Hold of Your Mind: "What" Skills: DESCRIBE
Temperature
Intense exercise
Paced breathing
Paired muscle relaxation
What is TIPP Skills: Changing Your Body Chemistry
Readiness to enter and participate fully in life and living (includes resting). Listening and acting from your wise mind. Acting with awareness that you are connected to everything in the universe (to the stars, people you like/don't like, the floor, etc.)
What is WILLINGNESS
The safest place to be. You are clean, but you remember addict mind. You radically accept that relapse is not impossible. You celebrate your success, while still expecting urges/triggers and planning for when you're tempted.
What is CLEAR MIND
Two seemingly opposite things can be true at the same time (i.e. I accept where I am right now in my healing journey and I am also committed to continue improving)
What is DIALECTICAL
See, but don't evaluate as good or bad, just the facts. Acknowledge the difference between the helpful and the harmful, but don't judge them. Acknowledge your values, wishes, emotional reactions, but don't judge them. Don't judge your judging.
Taking Hold of Your Mind: "How" Skills: NONJUDGMENTALLY
Activities
Contributing
Creating
Emotions
Pushing away
Thoughts
Sensations
What is WISE MIND A.C.C.E.P.T.S.
Accepting reality with your body
HALF-SMILING and WILLING HANDS
Radically accept that you're not going to engage in addictive behavior again, then move actively to cut off all addictive behavior options.
Create visual images and smells that will compete with the information loaded into your visual and olfactory brain systems when cravings occur.
What is BURNING BRIDGES AND BUILDING NEW ONES
Be completely present in this one moment. Do one thing at a time. Let go of distractions. Focus your mind and refocus as needed.
Taking Hold of Your Mind: "How" Skills: ONE-MINDFULLY
Vision
Hearing
Smell
Taste
Touch
What is SELF-SOOTHING with the 5 SENSES
Imagery
Meaning
Prayer
Relaxing
One thing in the moment
Vacation
Encouragement and rethinking the situation
What is I.M.P.R.O.V.E. the moment
1. Observe your thoughts.
2. Adopt a curious mind.
3. Remember: You are not your thoughts. Your thoughts are not you.
4. Don't block or suppress thoughts
What is MINDFULNESS OF CURRENT THOUGHTS
Shave your head or dye your hair a fun color. Wear crazy underwear. Wear unmatched shoes. Do random acts of kindness. Dress up or dress down where doing so is unexpected. Have secret thoughts. Don't bathe for 3 days. Do your makeup like Euphoria. Get a tattoo or piercing.
What is ALTERNATE REBELLION
Inhaling and tensing groups of muscles in each area of the body for 5-6 seconds and releasing while exhaling and saying slowly in your mind, "reelaaaaxxxxx"
What is PAIRED MUSCLE RELAXATION