Mindfulness
What is mindfulness?
Mindfulness is a state of nonjudgmental awareness of what’s happening in the present moment, including the awareness of one’s own thoughts, feelings, and senses.
What is the purpose for interpersonal effectiveness skills?
Interpersonal effectiveness skills are intended to help you become more aware of how your behavior affects relationships, and then make positive changes.
What does distress tolerance refer to?
Learning to manage distress in a healthy way.
What are ways to regulate your emotions?
FREEBIE!!!
Name a DBT skill.
Distress tolerance, self-soothing, mindfulness, etc.
What are the benefits of mindfulness.
Reduced symptoms of depression & anxiety.
Improved memory, focus, and mental processing speed.
Improved ability to manage emotions.
You use this skill for assertive communication.
DEAR MAN
Accepting things for what they are.
Radical Acceptance
Treating physical illness, balance eating, avoid mood altering drugs and alcohol, balance sleep and get exercise make up what skill?
PLEASE skill
What are the different ways to practice mindfulness?
mindful walk, meditation, body scan, journal, using your 5 senses.
What are the three states of mind?
emotional, logical and wise mind
What does FAST stands for?
be Fair, no Apologies, Stick to values, and be Truthful.
What are the self-soothing skills?
touch, taste, smell, sound and vision
An emotion regulation skill that reduces emotional suffering right now.
Build mastery.
Describe the 3 states of mind
Emotional Mind- feelings control a person's thoughts and behaviors
Wise Mind- able to recognize and respect your feelings, while responding to them in a rational manner.
Reasonable Mind- approaching a situation intellectually. Plan and make decisions based on facts.
What are the two components of mindfulness?
Awareness and acceptance.
What does GIVE stand for?
Gentle, show Interest, Validate and use and Easy manner.
What does the acronym for ACCEPTS stand for?
Activities, contributing, comparisons, emotions, pushing away, thoughts, sensations
What are the 3 functions of emotions
communicate to others and motivate our own behavior, influence or control other people's behavior and validate our own perception of event.
What is Urge Surfing?
Urge surfing is a technique for managing one’s own unwanted behaviors. Rather than giving in to an urge, a person learns to ride it out, like a surfer riding a wave.
The three "what" skills of mindfulness.
Observe, describe and participate.
What does the acronym for DEAR MAN stand for?
Describe, Express, Assert, Reinforce, Mindfulness, Appear Confident, Negotiate
The IMPROVE the moment skills are?
Imagery, Meaning, Prayer, Relaxation, One crisis at a time, Vacation and Encourage yourself
Doing the opposite of what you feel
Opposite action
Name one thing from EACH category you have learned.
One thing from each category.