Mindfulness
What are the three states of mind?
Reasonable mind
Emotional mind
Wise mind
Name an emotion you feel today
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Why bother tolerating distress?
1. Pain is part of life and can’t always be avoided.
2. If you can’t deal with your pain, you may act impulsively.
3. When you act impulsively, you may end up hurting yourself, hurting someone else, or not getting what you want.
What skill would you use to maintain or improve relationships?
GIVE
Give an example of a way to practice mindfulness
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1. Understand emotions you experience
2. Reduce emotional vulnerability and stop unwanted emotions from starting in the first place
3. Decrease frequency of unwanted emotions
4. Decrease emotional suffering
Name a crisis survival skill
Wise Mind ACCEPTS
Self-Soothe
IMPROVE the moment
Pros and Cons
TIPP
What skill would you use to get what you want?
DEARMAN
Why do we bother with mindfulness?
1. Give you more choices and more control over your behavior.
2. Reduce emotional suffering and increase well-being.
3. Help you make important decisions.
4. Help focus your attention.
5. Increase compassion for self and others.
6. Lessen your pain, tension and stress.
How do you build mastery?
1. Plan to do at least one thing each day to feel competent and in control of your life.
2. Plan for success, not failure. Do something difficult but possible.
3. Gradually increase the difficulty over time.
What are the six senses in self-soothe?
VISION SMELL TOUCH
HEARING TASTE MOVEMENT
What skill would you use to maintain self-respect?
FAST
What are the "what" skills?
1. observe
2. describe
3. participate
What does ABC stand for?
Accumulate positive experiences
Build mastery
Cope ahead
Name the TIPP skills
Temperature
Intense Exercise
Paced Breathing
Progressive Muscle Relaxation
What does FAST stand for?
Be Fair
No Apologies
Stick to your values
Be Truthful
What are the "how" skills?
1. effectively
2. one-mindfully
3. non-judgmentally
What does PLEASE stand for?
Treat physical illness
Balance eating
Avoid mood-altering drugs
Balance sleep
Get exercise
What does ACCEPTS stand for?
Activities
Contributing
Comparisons
Emotions
Pushing away
Thoughts
Sensations
What does DEARMAN stand for?
Describe
Express
Assert
Reward
Mindful
Appear confident
Negotiate