Mindfulness Basics
What is mindfulness?
Taking hold of your mind: Being in control of your mind rather than letting your mind be in control of you.
Show us how to take a deep breath
Good Job!
In through the nose and out through the mouth
Mindfulness is always a calming practice.
FALSE: sometimes practicing mindfulness can be very uncomfortable
What does DBT stand for?
Dialectical Behavior Therapy
Name the 6 senses that can be used to self soothe
taste, touch, sight, scent, sound, movement
What are the two goals of mindfulness? To have a.....
focused mind (attentional control) and opened mind (full awareness)
Name an activity you've mindfully participated in outside of therapy
*leaders to judge*
Mindfulness involves noticing thoughts and feelings without judgment.
TRUE: that's the goal!
What does dialectical mean?
two opposite ideas can be true at the same time. There are always two ways to look at things.
What are the skills called that help us tolerate a crisis?
Distress Tolerance Skills
What are the three states of mind?
wise, emotional, reasonable
Name a mindfulness game you've learned
Categories
Zen Numbers (popcorn numbers)
Ping Pong
Snap Crackle Pop
Beach Ball (Taps)
DBT's goal is to help you always use your reasonable mind
FALSE: Wise mind is the goal...a healthy balance between reasonable and emotional
DBT helps you work toward a life worth ______.
LIVING
Name 3 out of the 4 TIPP Skills
Temperature
Intense Exercise
Paced Breathing
Progressive Muscle Relaxation
Give an example of acting with emotion mind
leaders to judge.
Walk us through a rainbow grounding!
ROYGBIV
FALSE: we want to gain awareness and control over our minds rather than our minds controlling us
Name the skills categories covered in DBT
Distress Tolerance
Mindfulness
Emotion Regulation
Interpersonal Effectiveness
Walking the Middle Path
What do YOU do to tolerate a crisis adaptively? What skill would that be?
leaders to judge
Name three reasons mindfulness skills can be helpful
1. Give more choices/control over behavior. Helps you slow down and notice emotions, thoughts, urges.
2. Reduce suffering/increase pleasure and wellbeing
3. Help make important decisions
4. Help focus your attention (make you more productive)
5. Increase compassion for self and others
6. Lessen pain, tension, stress, improve health
5 see, 4 feel, 3 hear, 2 smell, 1 taste
Mindfulness requires a quiet environment
FALSE: you can use your mindfulness skills anywhere!
Explain the Biosocial Theory
The theory that chronic emotion dysregulation comes from transaction between a person who is sensitive to emotional reactivity with a slow return to baseline AND an invalidating environment.
Physical Illness, Limit Screen Time, Exercise, Avoid Mood Altering Drugs, Sleep, Balanced Eating