Mindfulness
What is 1 goal of practicing mindfulness
- Reduce suffering and increase happiness
- Increase control of your mind
- experience reality as it is
What is 1 goal of emotional regulation?
- Understand and name your own emotions
- Decrease the frequency of unwanted emotions
- Decrease emotional vulnerability
- Decrease emotional suffering
What is 1 goal of interpersonal effectiveness
- be skillful in getting what you want and need from others
- build relationships and end destructive ones
- walk the middle path
What is 1 goal of distress tolerance?
- survive crisis situations
- accept reality
- become free
When should you practice self-care?
Everyday
The state of mind where you can think with both rational and emotion
Wise mind
What are factors that make it hard to regulate your emotions?
- lack of skill
- reinforcement of emotional behavior
-moodiness
-emotional overload
- emotion myths
What is 1 myth in the way of interpersonal effectiveness?
-I don't deserve to get what I want or need
- If I make a request, this will show that I am a very weak person
- I must be really inadequate if I can't fix this myself
What are characteristics of a crisis situation?
- highly stressful
- short-term (that is, it won't last a long time)
- creates intense pressure to resolve the crisis now
What qualifies as a self-care activity?
Anything that you take pleasure in doing
The practice of focusing completely on the task at hand noticing all aspects of it
one mindfulness
What skill is used to test if our thoughts and emotions fit the situation?
check the facts
What is the acronym used when attempting to get something you want
DEARMAN
What does the acronym STOP stand for?
Stop
Take a step back
Observe
Proceed mindfully
What are a few examples of self care activites?
-going to the gym
-watching your favorite TV show
-quality time with friends and family
- working on a puzzle
What is an example of putting the "How" skill of thinking nonjudgmentally into action
- Accepting each moment as it is
What is opposite action?
Changing our emotions by acting opposite to its action urge
- ex. fear causes us to want to run away/avoid in opposite action we would face our fears
The acronym regarding guidelines for relationship effectiveness "keeping the relationship"
GIVE
What are the different methods of the TIPP skill?
- tip the temperature with cold water
- intense exercise
- paced breathing
- paired muscle relaxation
How can self-care help you in life?
- allows time for decompression
- allows you to find time for enjoyment
- allows you to have time to focus on your needs
What mindset is characterized by being:
- goal oriented
- ambitious
-discriminatory
Doing mind
What is a short-term solution to creating a more positive mindset?
accumulating positive emotions
What are ways that we can think dialectically?
- be aware that you are connected to those around you
- embrace change
- remember that you affect your environment and your environment affects you
What is the term for the skill used to be at peace with your current situation?
radical acceptance
What is a way to make sure you are practicing self-care
-explore hobbies to find what you enjoy
-schedule time out of your day to intentionally practice it
-utilize the Fun section in checkout to plan your self-care activity for the rest of the day