Mindfulness Skills
Name the three states of mind.
What are Emotion Mind, Rational/Reasonable Mind, and Wise Mind (alt. Doing Mind, Wise Mind, and Being Mind).
these are the goals of Distress tolerance
1) survive a crisis situation, without making it worse
2) accept reality
3) Become free
This activity helps you to be mindful by asking you to name: 5 Things that you can See 4 Things that you can Touch 3 Things that you can Hear 2 Things that you can Smell 1 Thing that you can Taste
What is Grounding with 5 senses?
Draw a DBT pros/cons list
acting on urges: Pros/Cons
not acting on urges, using skills: Pros/Cons
Mindfulness is the _________ DBT skillset.
What is Foundational?
"a feeling of anger is arising in me" What Mindful skill am I using
What is OBSERVING
Making a conscious decision to accept something over and over is using this skill
What is turning the mind
"a feeling of anger is arising in me" What Mindful skill am I using
What is Describing
A- Activities, C-Contributing, C-Comparisons, E-Emotions, P-Pushing away, T-Thoughts, S-Sensations
how often should you practice mindfulness
Trying to control an experience, avoid it, or escape from it, is an example of...
What is Willfulness
This practice involves noticing and documenting good things that have happened or pleasant experiences.
What is a Gratitude Practice (or Accumulating Positive Experiences)?
what is the E in IMPROVE and give an example
Encouragement: YOU GOT THIS, THIS TOO SHALL PASS, I'M DOING THE BEST I CAN.
These two things are NOT a part of Radical acceptance
Approval and Agreement
What is "Intentionally living with awareness in the present moment, without judging/rejecting the moment and without attachment to the moment."
What is Mindfulness
Two physical skills to use to signal accepting reality to your body
This technique involves slowing down the breath and counting as you focus on breathing.
What is paced breathing (or square breathing, hourglass breathing)?
The skill for when you’re feeling reactive.
STOP
four options for painful situations.
1. Change the situation/Solve the problem
2. Change how you feel/think about the situation
3. Accept it
4. Stay miserable
Name the 4 goals of mindfulness
What are: 1.) To Reduce Suffering 2.) To Increase Happiness 3.) To Increase Control of your Mind 4.) To Experience Reality as it is
T/F Distress Tolerance skills should be used in every situation and for solving all problems
False
Throwing yourself completing into activities of the current moment
What is Participate
When you need to change perspective, this is the skill to use
Explain the Bio-social Theory
BIO- biological temperament
SOCIAL- invalidating environment
+ lack of coping skills
= emotion dysregulation