Distress Tolerance
When should we use distress tolerance and why is it important?
Distress tolerance is a skill that you wold use to tolerate and survive a crisis situation when the crisis cannot be changed right away.
In your own words describe mindfulness and "why it's important to practice mindfulness"
You learn the art of focusing your attention on one thing at a time, and you learn how to be fully present in the moment. Wisemind will help you be more aware of the feelings that come and go
What does the term dialectics mean?
Two opposing sides/views can both be true
NAME ONE FUNCTION OF EMOTIONS (WHY WE NEED THEM)
MOTIVATE US INTO ACTION COMMUNICATE TO OTHERS COMMUNICATE TO OURSELVES
The state of mind in which people are most likely to act impulsively.
Emotional mind
3 part question
1. What is Radical Acceptance?
2. How can radical acceptance help us with distress tolerance?
3. Provide 2 examples of a time that you might have to radically accept a situation you don't like.
Points given based on answers.
Which of the following in an example of NOT being mindful?
A. Listening to a friends favourite song all the way through before making a judgement about it.
B. Deciding not to speak to someone because he or she has not spoken to you.
C. Listening attentively when someone is speaking and not reacting until the person has finished.
Name two reasons why it's important to validate.
It improves our relationships by showing we are listening and understand.
It improves interpersonal effectiveness by reducing anger, negative reactivity and pressure to prove who is right.
It makes problem solving, closeness, and support possible.
Because invalidation hurts.
The name of the group of skills that focuses on taking good care of oneself to lower vulnerability to negative emotions
PL - treat physical illnes
E - Balanced Eating
A - Avoid mood altering drugs
S - Balance Sleep
E - Get Exercise
How can you tell you are in Wise Mind
When you are able to see choices, not have tos, when you can listen to others without getting defensive, when you can make choices based on short and long term consequences, when you feel balanced, when you can express your emotion but not do things impulsively or go overboard in your actions.
Explain what the purpose of making a pro's and con's list is.
Pro's and con's is the opposite of acting impulsively or without thinking. It helps you consider both long and short term goals. You can identify crisis behaviours or urges that don't serve you and that you would like to change.
Provide an example of a time you have been mindful at home
Open answer
Identify one thing you want to remember when using punishment.
Be sure that punishment is specific, is time limited, and fits the "crime".
Avoid a punitive tone
Let the consequences do the work
If a natural punishment occurs, don't undo it. Don't add arbitrary punishment.
Name the skill: Rehearse and plan ahead of time so that you are prepared to cope skillfully with emotional situations.
Give an example of a time you would use this.
COPE AHEAD
name 3 things you can put in a self-soothe box
Open answer
List the 6 senses and one example of how you could use each sense during a time of distress
Vision
Hearing
Smell
Taste
Touch
Movement
Name the three states of mind and provide an example of each.
Reasonable mind
Wise Mind
Emotional Mind
what is Positive reinforcement and give an example
Behaviour is increased by consequences a person wants, likes, or will work to get.
example: pay check, sticker, positive praise
Fill in the blank...
Observe your emotions as a __________, coming and going.
Wave
Being aware of the present moment and focusing our attention on the here and now
Mindfulness
A
C
C
E
P
T
S
A- Activities
C- Contributing
C- Comparison
E- Emotions
P- Pushing away
T- Thoughts
S- Sensations
Describe the 3 components to the two types of Mindfulness skills.
HINT:"How" and "What"
HOW: One mindfully, non-judgementally, and Effective
WHAT: Observe, Describe, and Participate
What is an important factor to consider when shaping behaviour?
"timing" . It is important to reinforce behaviour immediately after it occurs. Caution: When you vary reinforcement, behaviour becomes very hard to stop.
Name the skill :Doing at least one thing a day to make yourself feel competent and in control and build skills.
Viewing reality as it is, refraining from labeling experiences/individuals as good or bad.
What is Non-Judgemental