skills notes

Question 1

five tips to improve skills training:

Answer 1

• be strengths-based
• reinforce skills used
• orient to purpose of skills
• assign homework
• obtain commitment

Question 2

three states of mind:

Answer 2

• reason
• emotion
• wise

Question 3

wise mind

Answer 3

integration of reason and emotion mind (centered, value-driven)

Question 4

two types of mindfulness skills:

Answer 4

what and how

Question 5

two steps to wise mind:

Answer 5

STEP 1:

• observe
• describe
• one-mindfully
• non-judgmentally

2:
- Participate
- effectively

Question 6

STEP 1 mindfulness “what” skills:

Answer 6

• observe

- describe

Question 7

STEP 1 mindfulness “how” skills:

Answer 7

• non-judgmentally

- one-mindfully

Question 8

one-mindfully:

Answer 8

paying attention to one thing at a time

Question 9

STEP 2 mindfulness what skill

Answer 9

-participate

Question 10

STEP 2 mindfulness how skill

Answer 10

-effectively

Question 11

participate

Answer 11

choosing and acting

Question 12

effectively

Answer 12

doing what works; acting according to one’s goals

Question 13

six mindfulness skills:

Answer 13

• observe
• describe
• non-judgmentally
• one-mindfully
• participate
• effectively

Question 14

distress tolerance:

Answer 14

skills taught as alternatives to maladaptive coping behaviors; not to be overused

Question 15

3 questions to ask before using distress tolerance:

Answer 15

• can I solve the problem?
• can I solve it now?
• am I in wise mind enough to solve it?

Question 16

distress tolerance: IMPROVE:

Answer 16

• Imagery
• Meaning
• Prayer
• Relaxation
• One thing at a time
• Vacation
• Encouragement

Question 17

self-soothe

Answer 17

engaging sensations for comfort

Question 18

pros and cons

Answer 18

-short and long term pros and cons of negative activity and skills

Question 19

pain + fighting with reality =

Answer 19

suffering

Question 20

willingness

Answer 20

willing to do what is needed in the situation; opposed to willfulness

Question 21

six-part model for emotions

Answer 21

event >interpretations>feeling>action urge>action>results

Question 22

build mastery

Answer 22

working toward short- and long-term goals; self-efficacy building

Question 23

build positive experience

Answer 23

noticing and creating positive/pleasant experiences, both short-term and long-term

Question 24

opposite-to-emotion action

Answer 24

paradoxical action

Question 25

mood-congruent action

Answer 25

acting based on emotions

Question 26

self-respect effectiveness (how do I want to feel about myself?)

Answer 26

FAST

Question 27

relationship effectiveness (how do I want the other person to feel about me?)

Answer 27

GIVE

Question 28

assertiveness (what do I want or need from this situation?)

Answer 28

DEAR MAN

Question 29

FAST

Answer 29

self-respect effectiveness

• Fair–to self and others
• Apologies–no apologies
• Stick–to values
• Truthful–be truthful

Question 30

GIVE

Answer 30

relationship effectiveness:

• Genuine/gentle–be genuine/gentle
• Interest–show interest
• Validate–active listening
• Easy manner–use humor, smile, be easygoing

Question 31

DEAR MAN

Answer 31

assertiveness what:

• Describe details of the situation
• Express your emotions/thoughts
• Assert by asking for what you want
• Reinforce by rewarding, not punishing

assertiveness how:

• Mindful: stay focused on issue
• Appear confident
• Negotiate (be open to alternatives)

Question 32

VALIDATE

Answer 32

Value others 
Ask questions 
Listen and reflect 
Identify with others 
Discuss emotions 
Attend to non verbals 
Turn the mind to the other perspective 
Encourage participation

Question 33

TIP

Answer 33

• Temperature
• Intense exercise
• Paced breathing
• Progressive relaxation