Mindfulness
Name the three states of mind
What are Emotional, Logical and Wise Mind
A skill that is based on "self-care" that helps one be less emotionally vulnerable
What is the PLEASE skill.
PL: treat physical illness, E: eat balanced, A: avoid mood altering substances, S: sleep, and E: exercise
The two zones on the Emotional Thermometer where we are entering more of a distressed or crisis zone.
What are orange and red
You use this skill to "ask for what you want" in relationships
What is DEAR MAN
Describe, Express, Ask, Reinforce
stay Mindful, Appear confident, Negotiate
Understanding that two opposing sides can be true at the same time.
What is Dialectics
A skill that helps us to take a step back, observe the situation in order to proceed mindfully
What is: STOP
ST: ake a tep back; O: observe, P: proceed mindfully
A skill that helps implement more positive experiences in the day to day, set goals that are achievable to build confidence, and helps us come up with a plan BEFORE a potential trigger situation.
What is ABC.
A: accumulate positive experiences, B: build mastery, C: cope ahead
Name three out of the five ways one can respond to a serious problem.
What are 1. solve it, 2. change how you feel about it, 3. radically accept it, 4. stay miserable (suffer), or 5. make the situation worse
What communication skill helps people feel heard and seen?
What is Validation
Digging your heels in versus doing what works
What is willfulness versus willingness
The two zones on the Emotional Thermometer where we are functioning most effectively and wise-minded.
What is the green and yellow zones
Name three of the seven "basics of emotions" learned
What are:
1. neither positive nor negative, 2. you are NOT your emotion, 3. emotions are unique to you, 4.you cannot get rid of them, 5. they are temporary, 6. they are not facts, 7. you can feel it and NOT act on it.
The skill where we use our five sense (sight, sound, touch, smell, and taste) to reduce emotionality.
What is Self-Soothing with the Five Sense
Use this skill to "keep your self-respect" in relationships
What is FAST.
be Fair, no Apologies, Stick to values, be Truthful.
The skill that moves us away from acting on a negative behavior urge by doing an "other"
What is Opposite Action
The three "what" skills of mindfulness
What are Observe, Describe and Participate.
A skill that helps us to understand and prevent "problem behaviors" by identifying thoughts, feelings, triggers, vulnerabilities, and consequences.
What is Behavior Chain Analysis
The skill that helps bring down emotions and distract one from overwhelming feelings.
What is ACCEPTS.
Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts and Sensations.
The skill to keep relationships intact and healthy.
What is GIVE
be Gentle, show Interest, Validate, use an Easy manner.
The skill that helps us the most when in a red crisis zone
What is TIPP.
change Temperature, Intense exercise, Progressive muscle relaxation, Paced breathing.
The three "how" skills of mindfulness
What are Non-Judgmental, One-Mindfully and Effectively
When one is feeling (message) as if:
1. Something is going to go wrong - the feeling is?
2. I did something wrong - the feeling is?
3. Something is wrong with me - the feeling is?
What is Anxiety, Guilt, and Shame
The skill that helps bring down emotions by soothing the inner state
What is IMPROVE the Moment.
Imagery, Meaning, Prayer, Relaxation, One crisis at a time, Vacation and Encouragement
Three of the eight skills in VALIDATE
What is 1. Value others, 2. Ask questions, 3. Listen & reflect, 4. Identify with others, 5. Discuss emotions, 6. Attend to non verbals, 7. Turn the mind, and 8. Encourage participation.
The skill that helps us look at all sides of acting on and not acting on an urge, with a focus on short and long term thinking/emotions/consequences
What is Pros and Cons