Emotional Mind
What is this brain responsible for?
emotions and feeling
What is this brain responsible for?
Facts, critical thinking
What does wise mind mean ?
Using both brains to make decisions based from a place of logic and feelings.
What is the ACCEPTS skill?
ACCEPTS outlines techniques for distracting yourself from distressing emotions until they pass.
Define "Emotions" and provide an example.
Do something to create a new emotion that will compete with your distressing emotion. Examples: • Sad? Watch a happy movie. • Anxious? Practice deep breathing. • Angry? Go for a walk.
What happens when we're in our emotional mind?
We act based off of emotions and tend to make impulsive and "rash" decisions without thinking it through.
What happens when we're in our reasonable mind?
emotions disappear and actions are based on facts, data, history, etc.
Can wise mind be helpful for problem solving?
Yes
Define the "Activities" and provide an example.
Do an activity that requires thought and concentration. Examples: • Read a book. • Write in a journal. • Do a work project or school assignment. • Play a sport
Define "Pushing Away" and provide an example.
Avoid a painful situation or block it from your mind using a technique such as imagery. Examples: • Try to delay harmful urges for one hour. If the urge doesn’t pass, put it off for another hour. • Imagine putting your negative thoughts in a box, taping it shut, and putting it in the back of your closet
What's a coping skill that can be used to move toward the wise mind?
Mindfulness
WISE MIND ACCEPTS
What are the downsides of only being in the reasonable mind?
it leads to detached, robotic actions, invalidates personal experiences and emotions, and damages relationships by ignoring others' feelings
Emotional or Reasonable?
Which one do you tend towards?
Do something that allows you to focus on another person. Examples: • Ask a friend about their day. • Make a gift for a loved one. • Volunteer. • Send a thoughtful card.
Define "Thoughts" and provide an example.
Use a mental strategy or an activity to shift your thoughts to something neutral. Examples: • Starting with the letter “A,” name objects around you that start with each letter of the alphabet. • Count a specific object around you (e.g. bricks, trees…) • Sing a song out loud or recite it in your head.
An example of when you are in your emotional mind?
acting/speaking without thinking
being very emotional
believing our feelings are facts
An example of when you are in your reasonable mind?
making decisions based on the facts
not thinking about yours or others feelings
an example of when you are in your wise mind?
facts and feelings
Define "Comparison" and provide an example.
Put your situation in perspective by comparing it to something more painful or distressing. Examples: • Think of a time when you were in more distress and realize how things are not as bad right now. • Realize how resilient you are by thinking of someone who is coping less well than you are.
Define "Sensations" and provide an example.
Find safe physical sensations to distract you from distressing emotions. Example: • Hold an ice cube in your hand. • Eat something sour or spicy. • Take a cold shower.