Mindfulness & Dialectics
What are the three states of mind? How are they organized?
Logic Mind, Emotion Mind, Wise Mind. Wise mind is the intersection of Emotion Mind and Logic Mind.
STOP - Name one or more components of this skill. What is the goal of this skill, or an example where it could be helpful?
Stop (freeze), Take a step back, Observe, Proceed Mindfully.
Doing the opposite of an emotion's action urge. What is an example?
Opposite Action / Opposite to Emotion. Getting active when the action urge is calling you to stay in bed.
Three Types of Interpersonal Effectiveness
Accepting reality as it is. Fully accepting with our mind and body.
Radical Acceptance
Identify the three components of the "What" Skill
Observe, Describe, Participate
Distress Tolerance Skill for Changing Body Chemistry
TIPP - Temperature, Intense Exercise, Paced Breathing, Progressive Muscle Relaxation
Skill used to determine whether to use Opposite Action or Problem Solving.
Check the Facts
Name one or more component of "DEAR" in DEAR MAN
Describe, Express, Assert, Reinforce
Willfulness vs. Willingness
Identify the three components of the "How" Skill
Non-Judgmental, One-Mindful, Effective
Skill that uses the 5 senses to relax
Self-Soothe
Accumulate Positives, Build Mastery, Cope Ahead
Fair, no Apologies, Stick to values, stay Truthful
Half Smile & Willing Hands
What are dialectics?
Two opposites that can both be true.
Pros & Cons
PLEASE - treat PHYSICAL ILLNESS, balanced EATING, AVOID alcohol and drugs, SLEEP, EXERCISE.
Name one or more components of GIVE
Skill we can practice daily to increase acceptance
Everyday Acceptance
What style of thinking are we trying to move away from when thinking dialectically?
Black and White thinking
Distract with ACCEPTS - Name One or more component of ACCEPTS.
Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, Sensations
How can you Accumulate Positives Short Term? How about Long Term?
Pleasant Events List - doing things that create helpful emotions.
Living according to values.
Name one or more component of MAN in DEAR MAN
Mindful, Appear Confident, Negotiate
Skill that we can use when we find ourselves at the "fork in the road" of Acceptance and Resistance. Skill that we must commit to over and over again.
Turning the Mind