Wise Mind
What type of skill is Wise Mind?
Mindfulness/DBT
What is opposite action?
Changing our emotional response to a situation by acting opposite of what our emotion urge tells us to do.
What is a prompting event?
What is a cognitive distortion?
When might we use ACCEPTS?
During crisis (~8-10 distress) or when we are overwhelmed by emotions
It is a crisis survival skill to help us get through intense moments without making things worse
What is emotion mind?
Ruled by your moods, feelings, and urges to do or say things. Facts, reason, and logic are not important.
What therapeutic modality is opposite action?
DBT
What are vulnerabilities?
Choices/occurrences that get in out way or take away from our ability to demonstrate effectiveness
What therapeutic modality is thought reframing?
CBT
What is the difference between healthy distraction and avoidance?
Healthy distraction is allowing our minds and bodies to refocus on something for a short amount of time (about 15 minutes) by doing something meaningful. Helps us to regroup and then zoom back into distress when we are better able to use problem solving skills.
Avoidance is disengagement from something for a prolonged amount of time. This is not effective in reducing distress and can lead to a cycle of avoidance.
What is rational mind?
Being ruled by facts, reason, logic, and pragmatics. Values and feelings are not important.
When might you use opposite action?
If you are sitting with unwanted emotions and want to feel differently, if you are distressed by the intensity of your emotions and want to decrease this, if your emotions are not a good fit for the situation, if you are in your Change Zone on your coping ladder, etc. (Any of these are acceptable - answers may vary)
What is the purpose of using a Behavior Chain?
To help us gain insight into vulnerabilities that lead to unhelpful/problematic behaviors
Give an example of a cognitive distortion
Answers may vary (GT discretion)
What does the A stand for in ACCEPTS and what does it mean?
Activities
It refers to engaging in neutral activities or activities opposite of your distressing emotions or urges (examples may include: chores, daily tasks, something that brings you joy)
What is Wise Mind?
Balances emotional feeling and logical reasoning. Helps us access our inner wisdom.
Provide an example of an emotion urge and what the opposite action may be.
Answers may vary
What can we do to reduce vulnerability moving forward?
Cope ahead, prevention planning, learn from past experiences
Reframe this thought: "I know my friends are not going to want to hang out with me this weekend."
I don't know for certain this will happen. None of my friends have said they do not want to hang out. (One example - answers may vary)
What does Comparing in ACCEPTS mean?
Comparing as in recognizing where we are now versus where we started by identifying growth and/or identifying whom we admire and how they inspire us. NOT comparing ourselves to others.
What are the benefits of using Wise Mind?
Improves problem solving and decision making, helps regulate emotions, strengthens communication, etc. (answers may vary)
What are the steps of opposite action?
1. Name your emotion
2. Identify the action urge
3. Name the opposite action
4. Create opposite action steps
5. Act opposite ALL the way
Provide 3 examples of vulnerabilities that can set us up for problematic behaviors
Answers may vary but could include: unmet HALT needs, unmet SEEDS, lack of self-care, recent stressors, etc.
What type of cognitive distortion is this? "My mental health struggles are not as bad as other kids in the group."
Bonus points if you give an example of a reframe question!
Minimization
"What is a more realistic way of viewing this?" "What are the costs or benefits of viewing the event in this way? (Answers may vary)
Answers may vary (example: if feeling overwhelmed at school, I may use Push Away and take a break from the classroom by asking my teacher to take a walk)