Mindfulness
What does mindfulness mean?
Purposefully focusing on the present
What does distress tolerance mean?
Your ability to cope with unpleasant or stressful events.
What does emotion regulation mean?
Your ability to show emotions in a proactive/prosocial manner.
What does interpersonal effectiveness mean?
Your ability to communicate effectively without escalating or ruining a relationship
Why did we watch Pearl?
Answer varies but has to make sense
Mindfulness is _____ focused, mindlessness is ______ focused.
present; past,future
Name two distress tolerance skills
STOP skill
Pros and Cons
Radical Acceptance
TIPP skills
Self-soothing
True or False: Emotion regulation focuses on getting rid of negative emotions
BONUS - 50 Points
Emotion regulation is NOT about getting rid of negative emotions. It's normal to feel sad, angry, disgusted, and/or scared, but it is more about dealing with these emotions effectively
What does self-respect mean?
Being fair to yourself and sticking to your values
Why did Pearl struggle with interpersonal effectiveness skills?
She did not communicate her emotions and instead acted.
What is WISE mind?
Combining the reasonable versus the emotional mind = WISE mind
Give an example of how to practice the TIPP skill.
Change temp (hot or cold water)
Intense exercise
Progressive muscle relaxation
Paired breathing
What is opposite action to emotion
When you identify your automatic emotion (fear) and figure out the opposite action (fear = run away, no fear = confront, move towards)
Pick the right answer and explain your choice:
1) I really don't like it when you leave the dishes in the sink, and I feel like it makes you seem messy
2) I was hoping we could make a schedule to do the dishes. I know our schedules have been packed.
3) You haven't done the dishes in a week. If they're not clean I will have to move out.
2
Pick a scenario where Pearl could have used a skill and describe the skill.
Answers may vary but has to make sense
Are we good at mindfulness? Why or why not?
Nope we're naturally on autopilot
Why do we accept reality?
Bonus if you can name the skill (50 additional points)
Rejecting reality does not change reality; changing your reality requires accepting reality. Pain can't be avoided, and rejecting reality leads to suffering. The path out of hell is misery.
What emotion fits the facts:
A) Josh hates his teacher because he believes that he has it out for him (he does not always look at him when he raises his hand)
B) Cat believes Tim is in love with her because she noticed they made eye contact, and he shared his pencil with her
C) Kylie is feeling scared and wants to run away because she sees the tiger escaping the zoo
C
When figuring out the intensity of how to ask a question, the person must consider.... (say at least 3)
Capability, priorities, self-respect, rights, autonomy, authority, relationships, goals, give and take, homework, timing
Identify target behaviors for Pearl (what does she need to work on).
Answers vary
Give me an example of one-mindfully
Dishes (just dishes) etc etc
Random general question: Why do people struggle with skills despite them being common sense or obvious?
Application
How do you address vulnerabilities to avoid emotional dysregulation? (PLEASE)
Treat (p)hysica(l) illness,
Balanced (e)ating
Avoid-mood (a)ltering substances
Balanced (S)leep
(E)xercise
What is the purpose of the DEARMAN skill?
Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate
Communicating in a way that fully describes what you are upset about and how you are feeling, AND telling them what you want without blaming the other person or making things worse
Give me an example of how to use the STOP skill choosing an example from the movie
Stop
Take a step back
Observe
Proceed mindfully