The three states of mind
What is mindfulness?
Being in control of your thoughts, emotions and actions
What is distress tolerance?
Distress tolerance is getting through difficult situations without making things worse, but also not solving the problem or changing the situation
What is finger breathing?
Tracing your fingers and inhaling when you are tracing up your finger and exhaling when you are tracing downwards
What does the 'T' in TIP stand for?
Temperature
What is interpersonal effectivness?
Our ability to communicate effectively with others
What is an example of a character that embodies reasonable mind?
ex: Dwight
(any correct answer will be accepted)
What would we use to practice self-soothe skills?
Your 5 senses (vision, smell, touch, hearing, taste) and movement
What is safe place imagery?
Imagining a place in which you feel completely safe
What does the 'I' stand for in TIP?
Intense Exercise
What does 'D' in DEAR MAN stand for?
Describe
What are the three states of mind?
Emotion Mind, Reasonable Mind, and Wise Mind
What does the 'E' in IMPROVE stand for
Encouragement
Why does giving ourselves a hug sometimes help?
What does 'P' stand for in TIP?
Paced Breathing
What does the 'R' in DEAR MAN stand for?
Reinforce
What is an example of a character who embodies Emotion Mind?
Ex: any of the characters from Inside Out
(any correct answer will be accepted)
What does the 'I' in IMPROVE stand for?
Imagery
What is diaphragmic breathing?
Breathing in a way that makes your stomach inflate and deflate instead of your chest
What is the parasympathetic nervous system?
Natural emotion regulation system- cools us down after fight or flight is activated
What does the 'N' in DEAR MAN stand for?
Negotiate
What is Wise Mind?
When there is a balance of emotion mind and reasonable mind
What does the 'O' in IMPROVE stand for?
One thing at a time
What is 54321 grounding?
5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, 1 thing you can taste
What happens in our body when our sympathetic nervous system is triggered?
Increase in: heart rate, blood pressure, saliva
Digestion decreases
Pupils dilate
How do you use DEAR MAN?
DEAR MAN helps you have a conversation to advocate for yourself
DEAR- stand for what you do
MAN- stands for how you do it