Mindfulness
What is Mindfulness?
The awareness that arises from paying attention, on purpose, in the present moment, and non-judgmentally
What can't we observe? Hint: we can't observe other people's _____
Sensations, thoughts, urges, feelings (STUF)
What is interpersonal effectiveness?
being effective when you ask someone for something or respond to a request, while at the same time maintaining or even improving both the relationship and your self-respect
What is Reasonable Mind
When you approach a situation intellectually, without letting emotions control the situation.
True or Fasle:
Butterflies taste with their feet.
True
Butterflies have taste sensors on their legs that help them identify plants when they land.
Name a Mindfullness practice
Meditation, Walk, Body Scan, Five Senses
What is Emotional Mind
when feelings alone determine your decisions and behaviors
What is the WHAT skill
What you actually DO to be mindful
What is rumination
being focused, repetitive, and passive dwelling on negative emotions, past mistakes, or distressing problems
True or False
The human brain uses about 20% of the body's total energy.
True
Even though the brain accounts for only about 2% of body weight, it consumes a large portion of the body’s energy.
What are the 3 states of mind and give an example for each one.
Emotion mind (sense of urgency), Rational/reasonable mind (just the facts, not considering emotion), Wise Mind (bringing emotion and reason together)
What is a judgement
Describing things as good or bad, valuable or worthless, smart or stupid, terrible or wonderful, beautiful or ugly, etc
What is the HOW skill
The mindset you bring to the what actions
Which skill teaches you how to utilize self-respect effectiveness
FAST skill
True or False
Your nose and ears never stop growing.
True
While most bones stop growing after adolescence, cartilage continues to grow slowly throughout life. Ears and noses are largely made of cartilage.
Name the WHAT and HOW skills and give an example of how you would practice a WHAT and HOW skill
WHAT: observe, describe, participate
HOW: non judgmentally, one-mindfully, effectively
What is nonjudgemental stance?
observing situations and emotions as they are, without labeling them as good, bad, right, or wrong
How do you utilize the WHAT/HOW skill
Observe, Describe, Participate
True or False: If Object and Self respect are a higher priority than Relationship, you don't need to practice GIVE skills (relationship effectiveness)
False! Relationship effectiveness is always needed in any interaction. It is simply a lower priority if objective/self respect is higher.
True or False
The Amazon River flows into the Pacific Ocean.
False
The Amazon River flows into the Atlantic Ocean on the northeastern coast of Brazil.
What is one benefit of mindfulness?
Decreased Depression, Improved Memory, Improved resilience, Greater Satisfaction in relationships, Less overthinking, Improved ability to manage emotions.
Why do we practice non judgmentally in DBT?
Judgments can have a negative effect on relationships, emotions and changing the causes of things works better than judging things we don't like
What is Wise Mind
when you use both Emotional and Reasonable Mind together to rationally.
What does FAST stand for
(Be) Fair
(No) Apologies
Stick to your values
(Be) Truthful
True or False
Bananas are radioactive.
True
Bananas contain potassium-40, a naturally occurring radioactive isotope. The amount is extremely small and harmless.