Mindfulness Overview
The 3 states of mind
Reasonable mind, emotion mind, & wise mind
The 2 categories of mindfulness skills
1. What
2. How
- accepting and tolerating difficult emotions
- managing unpleasant experiences
- not making the situation worse
- avoiding acting on impulsive urges in distressing situations
The 2 types of distress tolerance skills
1. Crisis survival
2. Reality acceptance
"Dialectics" means
2 seemingly opposing things being true at the same time
2 goals of mindfulness
- Focusing on one thing at a time
- Being fully present in the moment
- Being more aware of thoughts, emotions, & behaviors
- Reducing impulsive behaviors
The 3 "What" skills
1. Observe
2. Describe
3. Participate
A crisis is
- short-term
- not solvable in the moment
- a situation that brings on intense, unpleasant emotions
- a situation that includes a desire to fix it in the moment
The 3 crisis survival skills you learned in class
1. TIP
2. ACCEPTS
3. Self-Soothe
3 examples of dialectical thinking
(includes 3 examples that correctly demonstrate dialectical thinking)
Describe wise mind
(includes combination of emotion and reasonable minds)
The 3 "How" skills
1. One-mindfully
2. Non-judgmentally
3. Effectively
The reason we don't use distress tolerance skills for any unpleasant emotion
(mentions importance of experiencing and tolerating difficult emotions)
The 3 reality acceptance skills you learned in class
1. Radical Acceptance
2. Turning the Mind
3. Willingness
Reasonable mind is important because
Describe a situation when you used 1 of the "What" skills and all 3 of the "How" skills
(include correct skills & descriptions)
How you know it's time to use crisis survival skills
- above a 65 on emotion thermometer
- can't resolve the situation in the moment
- impulsive urges based in emotion mind
Describe a time you used 1 of each crisis survival skill
(includes ACCEPTS, TIP, & Self-Soothe)
Emotion mind is important because
(mentions importance of acknowledging feelings)
Describe how you can use the mindfulness skills in your day-to-day life (include at least 1 "What" and 1 "How" skill)
(includes at least 1 of each skill correctly described)
How you know it's time to use reality acceptance skills
- not in crisis
Describe the 3 reality acceptance skills you learned in class
(correctly describes radical acceptance, turning the mind, & willingness)
Mindfulness and distress tolerance skills relate to one another because
- we use mindfulness skills to know when it's time to use distress tolerance skills
- mindfulness helps us figure out which distress tolerance skills to use
- mindfulness is a part of reality acceptance skills