Mindfulness

General

100

What does DBT stand for?

 Dialectal Behavioral Therapy

200

What does "TIPP" stand for?
(DOUBLE POINTS IF YOU CAN GIVE AN EXAMPLE OF EACH) 

TIP Skill

The TIP skill is intended to change your body chemistry quickly in order to reduce the effects of an overwhelmed emotional mind; where your thinking and behaviors are controlled by your overwhelming emotions. changing your body chemistry to reduce extreme emotion

Temperature - Tip the temperature of your face with ice water (to calm down fast). Hold your breath, put your face in a bowl of ice water, or hold an ice pack on your eyes and cheeks. Hold for 10 to 30 seconds.

Intense Exercise - Intense exercise (to calm down your body when it is revved up by emotion). Engage in intense exercise, if only for a short while. Expend your body’s stored up physical energy by running, walking fast, jumping, playing basketball, lifting weights, etc.

Paced Breathing- Paced breathing (pace your breathing by slowing it down). Breathe deeply into your belly. Slow your pace of inhaling and exhaling way down (on average, five to six breaths per minute). Breathe out more slowly than you breathe in (for example, 5 seconds in and 7 seconds out).

Progressive Muscled Relaxation - When you tighten a muscle and then allow it to rest, it will be more relaxed than it was before you tightened it. Relaxed muscles require less oxygen, so your heart rate and breathing will naturally slow down. Muscle relaxation also helps with being mindfully aware of your body- which is another big module in DBT.  

300

What does "ACCEPTS" stand for

Activities - Focus attention on a task you need to get done. Rent movies; watch TV. Clean a room in your house. Find an event to go to. Play computer games. Go walking. Exercise. Surf the Internet. Write e-mails. Play sports. Go out for a meal or eat a favorite food. Call or go out with a friend. Listen to your iPod; download music. Build something. Spend time with your children. Play cards. Read magazines, books, comics. Do crossword puzzles or Sudoku.

Contributions - Find volunteer work to do. Help a friend or family member. Surprise someone with something nice (a card, a favor, a hug). Give away things you don’t need. Call or send an instant message encouraging someone or just to say hello. Make something nice for someone else. Do something thoughtful.

Comparisons - Compare how you are feeling now to a time when you felt different. Think about people coping the same as you or less well than you. Compare yourself to those less fortunate. Watch reality shows about others’ troubles; read about disasters, others’ suffering.

Emotions - Read emotional books or stories, old letters. Watch emotional TV shows; go to emotional movies. Listen to emotional music. (Be sure the event creates different emotions.) Ideas: Scary movies, joke books, comedies, funny records, religious music, soothing music or music that fires you up, going to a store and reading funny greeting cards.

Pushing Away - Push the situation away by leaving it for a while. Leave the situation mentally. Build an imaginary wall between yourself and the situation. Block thoughts and images from your mind. Notice ruminating: Yell “No!” Refuse to think about the painful situations. Put the pain on a shelf. Box it up and put it away for a while. Deny the problem for the moment.

Thoughts - Count to 10; count colors in a painting or poster or out the window; count anything. Repeat words to a song in your mind. Work puzzles. Watch TV or read.

Sensations- Squeeze a rubber ball very hard. Listen to very loud music. Hold ice in your hand or mouth. Go out in the rain or snow. Take a hot or cold shower.

400

What are 2 chapters of DBT? 

Interpersonal effectiveness
Mindfulness
Distress tolerance
Emotion regulation

500

Who created DBT? 

Marsha Linehan

Demonstrate

100

Describe your "safe place" 

Create a safe place: Similar to guided imagery, create a place that is safe and comfortable. It may be a room, a cabin in the woods, or an imaginary land where you are protected by fire-breathing dragons! Use your senses to fully enter the safe place. Notice how it looks, paying attention to even the smallest details. Notice the sounds, or the silence. How does it feel? Stay in this place for a while, and go there whenever you need to soothe and calm yourself.

200

Demonstrate your favorite breathing technique

Square breathing
Tracing hand breathing
Star breathing

300

what are mandalas & share any mandalas you're working on! 

 

Mandalas and coloring books: Mediate on the process of coloring, losing yourself in the activity.

400

Play the categories mindfulness exercise with your team (one round only) 

Pick a category such as animals or foods and list as many items from that category as possible. In a group setting, go around the circle with each person repeating the items already listed before adding to the category.

500

Demonstrate your favorite yoga pose

Yoga: Take 5 minutes and assume simple yoga poses (check out a book or video on yoga). Notice your body and remember to breathe as you hold each pose. Just notice emotions, thoughts, and sensations that arise, clinging to none. With practice, this exercise is grounding and relaxing, and promotes regulation of body and mind

Wise Mind

100

What are the three categories of Wise Mind? 

Emotional Mind
Wise Mind
Rational or Reasonable Mind

200

What state of mind are you in currently? (Wise, reasonable, or emotional?)

Thanks for sharing!

300

What are the two main skills to bring you into Wise Mind?

"What" Skills
"How Skills

400

What are the the three subcategories of the "what" tool? 

(DOUBLE POINTS IF YOU CAN DESCRIBE EACH SUBCATEGORY)

Observe

• Pay attention to events, emotions, and thoughts.
• Try not to terminate them when they are painful.
• Try not to prolong them when they are pleasant.
• Allow yourself to experience with awareness.

Describe

• Describe events, label emotions, identify thoughts.
• Try not to take emotions and thoughts as accurate and exact reflections of events.
• List "just the facts" – No need to label or judge.

Participate

• Enter completely into the activity of the moment.
• Try not to be self-conscious.
• Be spontaneous and give attention to the activity

500

What are the three subcategories of the "how" tool?

(DOUBLE POINTS IF YOU CAN DESCRIBE EACH SUBCATEGORY)

Non-Judgmental

• Taking a non-judgmental stance means – do not judge things as good or bad, right or wrong.
• It is effective to focus on the consequence of behavior instead of judging others or ourselves.
• It is helpful to fully describe what is observed and collect just the facts; without judging those involved or the circumstances.

One Mindful

• It is the ability to focus the mind (and awareness) in the current moment.
• Try not to become distracted by thoughts or images of the past.
• Try to put your worries about the future away and focus on the task at hand.
• Engage in the activity of the moment with your eyes wide open.

Effective

• Do what works.
• Try not to worry about being “right”.
• Focus on the outcome you desire.

Skills

100

What is the one chore/one task skill? 

Do one chore or one task, such as washing the dishes or folding laundry, with all of your attention and care. Be One-Mindful with the experience without adding or subtracting. ·

200

What is the positive memory skill?

Remember a positive event from your life, and use your imagination to transport yourself back to that time and place. Play it in your mind as if it is a movie, and tune in to your senses to fully enter into the memory. Notice what emotions come up as you immerse yourself in the experience. Let this positive memory have an impact on you.

300

What is the belly breathing skill? 

Lie down on your back on the floor or in bed (preferred), or sit upright in a chair. Place a hand on your belly, and as you breathe in watch how your belly expands. Breathing in this way promotes deep breathing, which helps to get oxygen into your system. More oxygen helps us relax our bodies and think more clearly. Set an alarm and breathe deeply for a minimum of 1 minute.

400

What is the 5-4-3-2-1 skill? 

5, 4, 3, 2, 1 senses: To increase your awareness and ground yourself in the present moment, list five things you see, four things you hear, three things you feel, two things you smell, and one thing you taste

500

What is the seeking clarity skill?

Take a jar, fill it with water, and put in fine sand, glitter, or another substance that can be shaken up. Once the lid is tight, shake up the jar. Notice the chaos as the sand or glitter moves about the water, with the water being cloudy or unclear. Then, mindfully watch as everything slowly settles, ultimately bringing clarity to the water. Think about the parallels between Emotion Mind and chaos compared to Wise Mind and clarity.

Random

100

In essence, what does being mindful mean? 

Being present

200

What can practicing mindfulness improve? 

Feeling more positive
Reduced emotional reactivity
Cultivation of compassion of oneself and others
Minimized drama in everyday life
Lowered stress levels, even in hectic times
Appreciation for the small things in life
Greater connection to values and goals

300

How do you measure your heart rate to tell if mindfulness activities impacted your heart rate? 

To measure your heart rate, simply check your pulse. Place your index and third fingers on your neck to the side of your windpipe. To check your pulse at your wrist, place two fingers between the bone and the tendon over your radial artery — which is located on the thumb side of your wrist.

400

What is biofeedback? 

(DOUBLE POINTS IF YOU CAN NAME 3 EXAMPLES OF BIOFEEDBACK)

Biofeedback is the process of gaining greater awareness of many physiological functions of one's own body

• Brain waves. This type uses scalp sensors to monitor your brain waves using an electroencephalograph (EEG).
• Breathing. During respiratory biofeedback, bands are placed around your abdomen and chest to monitor your breathing patterns and respiration rate.
• Heart rate. This type uses finger or earlobe sensors with a device used to detect blood volume changes (photoplethysmograph). Or sensors placed on your chest, lower torso or wrists use an electrocardiograph (ECG) to measure your heart rate and how your heart rate varies.
• Muscle contraction. This type involves placing sensors over your skeletal muscles with an electromyograph (EMG) to monitor the electrical activity that causes muscle contraction.
• Sweat gland activity. Sensors attached around your fingers or on your palm or wrist with an electrodermograph (EDG) measure the activity of your sweat glands and the amount of perspiration on your skin, alerting you to anxiety.
• Temperature. Sensors attached to your fingers or feet measure blood flow to your skin. Because your temperature often drops when you're under stress, a low reading can prompt you to begin relaxation techniques.

500

What are the goals of mindfulness
(name 2/4)

1.) To Reduce Suffering
2.) To Increase Happiness
3.) To Increase Control of your Mind
4.) To Experience Reality as it is