True or False
Values are the same as goals
False!
Values are dynamic and ever-evolving, whereas goals are clear endpoints
To be accountable for my own actions
What is responsibility?
Rumination
Maladaptive
A way of being or believing that we hold most important
What is a value?
Your top three values
Correct! (no matter what your answer was) :)
The goal of therapy is to learn how to avoid difficult emotions and never feel pain.
False!
The work is to learn how to untangle ourselves from our thoughts and accept our emotions (even the tough ones!) without judgment to increase psychological flexibility, which enables us to live life more deeply
To act kindly toward myself and others in pain
What is compassion?
Coming back to commitments despite having a slip
Adaptive
Non-judgmental attention to the present moment
What is mindfulness?
Pain is inevitable, but suffering is optional
True!
When we attempt to avoid or control pain, we often create suffering. When we allow ourselves to experience pain as it comes, we reduce our level of suffering over time.
To be genuine, real, and true to myself
What is authenticity?
Procrastination
Maladaptive
Willingness to have a psychological experience without trying to change it
What is acceptance?
Three grounding skills to use when feeling activated
What is 5-4-3-2-1, identify objects in the room, 3 deep breaths, box breathing, engage rational brain, etc.
We store lived experiences in our bodies
True!
This is why integrating somatic approaches such as meditation, mindfulness, yoga, breathwork, etc. is so essential - the body needs to heal as much as the mind does, if not more
To adjust and adapt readily to changing circumstances
What is flexibility?
Engaging in behavior that brings us pleasure, even if it is not aligned with our values
Maladaptive
Deeply held core beliefs about who we are as a person and the nature of our relationship to other people
What are schemas?
Three ways to practice mindfulness
What is a gratitude list, meditation, tuning into senses while peeling and eating an orange, yoga, tuning into breath, etc.
We are in fight or flight mode when we are within our window of tolerance
False!
We go into fight or flight mode, or hyperarousal, when we have been knocked out of our window of tolerance.
To continue routinely, despite problems or difficulties
What is persistence and commitment?
Saying no to a planned activity after checking in with our energy level
Adaptive
The ability to distance from thoughts and to continue even in the presence of those thoughts
What is cognitive defusion?
Cognitive defusion allows us to look AT thoughts rather than look FROM thoughts, to notice thoughts rather than become caught up in thoughts, and to let thoughts come and go rather than holding onto them
Three examples of cognitive defusion
What is singing the thought, saying the thought in a silly voice, thanking my mind for the thought, saying "I notice I'm having the thought that..," naming the story, say "that's an interesting thought," etc.