Dialectics
True or false: "I always get everything wrong" is a dialectical statement
False
How can one practice Mindfulness?
Provides example such as meditation
Crisis survival skills are used for __term distressing situations
short term
Reality acceptance skills are used for __term distressing situations
long term
True or false: There are two states of mind
False
In dialectical thinking, you use the word __ instead of __. For example I am doing the best I can __ I need to do better
AND instead of BUT
Define Mindfulness
Mindfulness is being aware of the present moment and putting your mind where you want it.
Name two distress tolerance skills from ACCEPTS
A-Activities, C-Contribute, C-Comparison, E-Emotions, P-Pushing away, T-Thoughts, S-Sensations
What is radical acceptance?
Complete and total acceptance with the mind, body, and heart.
T/F: The goal of wise mind is to eliminate the experience of emotions or logic.
False.
Wise mind is not simply a compromise between emotion mind and reasonable mind.It is honoring both your reasonable and emotion mind at the same time. In other words, it’s a dialectic! The goal is not to eliminate the experience of emotions or logic. The key is not to allow either one to guide all of your decisions at the expense of the other.
Define Dialectical Thinking
“Dialectics” is a method of examining and discussing opposing ideas in order to find a synthesis. Basically, what dialectics teaches us is that no one has the absolute truth in a situation, so we need to allow ourselves to see truth in both sides of an argument.
Give one reason as to why one should practice mindfulness.
being mindful can help us to be in control of our minds, rather than our emotions’ being in control, or our being so unaware that we don’t even realize what we are doing or where we are. The more in control we are, the more choices we have.
by being more mindful, we can decrease how much time we spend with our emotions in control, and can therefore decrease our emotional suffering.
as we learn the mindfulness skills, we will learn how to make decisions mindfully.
the more mindful we are, the less judgmental we will be. This can help us to be more compassionate rather than judgmental of ourselves and others.
being mindful also means focusing on the present and not the past or the future. This in itself can help to decrease stress, and less stress can lead to better overall health.
Name two distress tolerance skills from IMPROVE
I-Imagery, M-Meaning, P-Prayer, R-Relaxation, V-Vacation, E-Encouragement
What is the difference between crisis survival skills and reality acceptance skills?
Crisis survival skills are used to tolerate short-term problems that can’t be solved right now. Reality acceptance skills are used to tolerate long-term problems— ones that either occurred in the past or are in the future and cannot be solved.
What are the different states of mind?
Reasonable mind, emotion mind, wise mind
Why is the optical illusion of the vase/faces an example of dialectics?
Because two things exist at the same time; it depends how you look at it
Observe, describe and participate are part of the "____" skills
What
Name 2 of the TIP skills and explain what we use them for
T-Temperature, I-Intense Exercise, P-Paced Breathing or Progressive Muscle Relaxation
*We use them to active our parasympathetic nervous system, to help our body slow down
Name at least 2 of the 4 reality acceptance skills
radical acceptance, turning the mind, willingness, and mindfulness of current thoughts
Give an example of a time when it is helpful to be in REASONABLE mind
Give an example of dialectical thinking
Any example that balances opposites or sees from another perspective
Non-Judgmentally, One-Mindfully, and Effectively are part of the "____" skills.
How
Give an example of a time a person might use a crisis survival skill
Anytime where there is a short term distressing situation where their problem cannot be solved immediately and they dont want to make their problem worse.
Pain + nonacceptance = ?
Suffering.
“Pain is inevitable, but suffering is optional.” The way to stop suffering is through acceptance of the pain or reality.
You got a low grade on a test. You think some of your answers were correct and you could have been given more points.
Give an example of an example of how you could react in EACH state of mind.
Reasonable- study way harder next time
Emotion - get annoyed with your teacher. go home and yell at your parents that this teacher is the worst!
Wise- ask your teacher to go through the exam with you. if you think there were areas you could have gotten a more points, let them know in a way that is direct and polite