Acronyms
STOP Skill
Stop, Take a step back from the situation, Observe what is going on inside and outside of you, Proceed mindfully and act with awareness (this is a distress tolerance skill)
What is mindfulness?
intentionally living with awareness in the present moment; without judging or rejecting the moment; without attachment to the moment
What is one of the goals of distress tolerance?
survive crisis situations, accept reality, become free
What is one of the goals of emotion regulation?
understand and name your own emotions, decrease frequency of unwanted emotions, decrease emotional vulnerability, decrease emotional suffering
Name 2 pleasant events to regulate emotion
walking, listening to music, laughing, driving, meeting new people, etc
TIP Skills
Temperature, Intense exercise, Paced breathing/Paired muscle relaxation (distress tolerance skill)
What are 2 examples of mindfulness practice?
yoga, meditation, contemplative prayer, music, breathing, simply noticing your thoughts
Provide an example of self-soothing
think of what is soothing to your 5 senses (vision, hearing, smell, taste, touch): looking at the stars, listening to soothing music, smelling a candle, tasting a favorite food, petting your cat/dog
when your emotions do not fit the facts, or when acting on your emotions is not effective, acting opposite (all the way) will change your emotional reactions
What is the difference between shame and guilt?
shame: you will be rejected by a person or group you care about if your personal characteristics or behavior are made public
guilt: your behavior violates your own values or moral code
PLEASE
treat PhysicaL illness, balance Eating, avoid mood-Altering substances, balance Sleep, and get Exercise (emotion regulation)
What is Wise Mind?
What are ways you can IMPROVE the Moment?
Imagery, Meaning, Prayer, Relaxing actions, One thing in the moment, brief Vacation, self-Encouragement and rethinking the situation
What is problem-solving and when is it used?
When the facts themselves are the problem, solving the problem will reduce the frequency of negative emotions
What is an example of opposite action when feeling sad?
get active, avoid avoiding, build mastery, increase pleasant events
ABC for Building a Life Worth Living
Accumulate positive emotions, Build mastery, Cope ahead of time with emotional situations
What are the "what" skills?
What you do when practicing mindfulness (Observing, Describing, Participating)
Half-smiling and Willing Hands
ways to practice radical acceptance
How do you accumulate positive emotions in the long-term?
avoid avoiding, identify values important to you, identify goals related to values, identify small action steps towards goals, take one action step now
What are ways someone's posture might express anger and what can they do to change posture?
unclench hands with palms up and fingers relaxed, relax chest and stomach muscles, unclench teeth, relax facial muscles, half-smile, do paced breathing
Wise Mind ACCEPTS
Activities, Contributions, Comparisons, Emotions, Pushing away, Thoughts, Sensations (distress tolerance)
What are the "how" skills?
How you practice when practicing mindfulness (Nonjudgmentally, one-mindfully, effectively)
What is the dive response/reflex?
put your face in cold water, hold your breath for 15-30 seconds, heart slows down, blood flow is redirected to brain and heart, can help regulate your emotions
examples: attend to relationships, be part of a group, achieve things in life, live a life of pleasure and satisfaction, keep life full of exciting events/relationships/things, behave respectfully, be a spiritual person, contribute to the larger community, have integrity
examples: thoughts on a stream, mindful breathing, describing 5 senses