HOW
What are the 3 HOW skills?
1. Don't Judge
2. Stay Focused
3. Do What Works
Is distress tolerance an acceptance skill or a change skill?
Acceptance skill
What are 3 ways to validate?
1. validation
2. self-validation
3. invalidation
What makes it hard to regulate emotions?
-biology
-lack of skills
-mental diagnosis
-values/beliefs
-being emotionally overwhelmed
Is the Pros/Cons skill an acceptance or a change skill?
Acceptance
Don't Judge Means....
Don't evaluate. Only observe and describe the facts.
When do we use distress tolerance?
When we CANNOT change the situation
What is validation?
communicating to another person that their feelings, thoughts, and actions make sense and are understandable to you
Accumulate experiences - engage in 1 positive experience each day
What does the Pros/Cons skill help us do?
Helps to tolerate distressing emotions (moments of crisis)
Stay Focused Means...
Be mindful. Stick to one task at a time.
Tolerance means...
Perceiving your own feelings, thoughts, and actions as making sense/acceptable
What does the B in ABC stand for?
Building Mastery - do at LEAST 1 thing daily that makes you feel competent and in control
What does it mean to be mindful?
staying in the present moment and being aware of your thoughts, emotions, and mental/physical feelings (without judgments)
Do What Works Means...
Be effective. Don't let your emotions take over.
What self soothe skills can you use for vision and smell? (examples)
vision - read, watch clouds, movies/tv, pictures, daydream
smell - essential oils, candles, fresh air, lavender and vanilla are known to reduce stress
communicating (whether intentionally or not) that another person's feelings, thoughts, and actions do not make sense or are not "worthy" of your time
What does the C stand for in ABC?
Coping Ahead of Time - rehearse a plan ahead of time so that you're prepared when faced with a threat or crisis
Why is being able to regulate your emotions important?
OVERALL: feeling better
-can enhance well-being
-improve performance at work/school
-help personal relationships
-lead to better overall health
What are the 3 WHAT skills?
1. Observe
2. Describe
3. Participate
What self-soothe skills can you use for touch, sound, and taste?
touch - pet animals, stretching muscles, swim, bath, comfy clothes
sound - favorite music, singing, instruments, listen to nature
taste - comfort food, soothing tea, hard candies
1 way we validate
1 way we self-validate
1 way we invalidate
personal examples
Why are positive experiences beneficial?
helps to reduce depression and emotional vulnerability
Validate at least 3 people in this zoom session.