MINDFULNESS
What is mindfulness? Give one example of how it can help you
keeping your awareness in the current moment- being present and aware in the moment- mindfulness can reduce suffering
What does GIVE stand for and when do you use it?
Gentle, Interested, Validate, Easy manner
If you need to ask for something but the RELATIONSHIP is important
What does ACCEPTS stand for?
Activities
Contributing
Comparisons
Emotion opposites
Pushing away
Thoughts
Sensations
What does CBT stand for and what is it?
Cognitive Behavioral Therapy- focusing on changing the way you think to decrease distress and increase positive behaviors
Define black or white thinking and give an example
thinking in polar opposites and not finding the middle ground - "I never have any fun"
Name the 3 WHAT skills of mindfulness
observe, describe, participate
What does FAST stand for and when do you use it?
If you need to ask for something but your SELF RESPECT is important
What does TIPP stand for?
Tip the temperature
Intense exercise
Paced breathing
Paired muscle relaxation
What does DBT stand for and what is it?
Dialectical Behavior Therapy - DBT helps find ways to accept themselves, feel safe, and manage their emotions to help regulate potentially destructive or harmful behaviors
DBT helps accept and manage emotions to regulate and reduce destructive or harmful behaviors
Define exaggerating and give an example
something is enlarged or altered to be better/worse than it already is - "it was the worst day of my life"
non-judgemental, effectively, one-mindfully
Describe the situation
Express your feelings/opinions
Assert yourself/ ask for what you want
Reinforce
Mindful
Appear confident
Negotiate
Imagery
Meaning Prayer
Relaxation
One thing at a time
Vacation
Encouragement
Describe radical acceptance
choosing to accept reality instead of fighting reality (even if you don't like it)
Define mental filtering and give an example
focusing on the negative details while filtering out the positive aspects of a situation - "my mom is so mean to me"
What are the three states of mind?
Emotional mind, reasonable mind and wise mind
Give an example DEARMAN script
What does STOP stand for?
Stop, do not react
Take a step back
Observe
Proceed mindfully
What is the difference between willingness and willfulness?
Willingness is readiness to enter and participate fully in life and living while willfulness is refusing to tolerate the moment and insisting on being in control
rejecting positive experiences by insisting they don't count for some reason or another
"they just said that to be nice"
Describe wise mind
The inner wisdom that we all have - getting to the place between reasonable mind and emotional mind - the ability to access and then apply knowledge, experience, and common sense to a situation
What is an emotion urge? Describe opposite action
Behaviors associated with certain emotions. Opposite action is acting opposite to the emotional urge we have to do or say something.
Name the 5 senses and provide one example of how to use them to self-soothe
Taste- drinking tea and focusing on the taste
Hearing- listening to music to help regulate
Smell- using a candle or essential oils
Sight- sitting on a beach and watching the water
Touch- using a fidget or holding a soft item, using your warmie
What are the ABC's of rational thinking?
Activating Event - Beliefs - Consequences
BONUS- to challenge beliefs follow with disputation of beliefs and effective new beliefs
Define catastrophizing and give an example
expecting disaster to strike no matter what. "what if the house catches on fire?"