skills notes Flashcards
five tips to improve skills training:
- be strengths-based
- reinforce skills used
- orient to purpose of skills
- assign homework
- obtain commitment
three states of mind:
- reason
- emotion
- wise
wise mind
integration of reason and emotion mind (centered, value-driven)
two types of mindfulness skills:
what and how
two steps to wise mind:
STEP 1:
- observe
- describe
- one-mindfully
- non-judgmentally
2:
- Participate
- effectively
STEP 1 mindfulness “what” skills:
- observe
- describe
STEP 1 mindfulness “how” skills:
- non-judgmentally
- one-mindfully
one-mindfully:
paying attention to one thing at a time
STEP 2 mindfulness what skill
-participate
STEP 2 mindfulness how skill
-effectively
participate
choosing and acting
effectively
doing what works; acting according to one’s goals
six mindfulness skills:
- observe
- describe
- non-judgmentally
- one-mindfully
- participate
- effectively
distress tolerance:
skills taught as alternatives to maladaptive coping behaviors; not to be overused
3 questions to ask before using distress tolerance:
- can I solve the problem?
- can I solve it now?
- am I in wise mind enough to solve it?
distress tolerance: IMPROVE:
- Imagery
- Meaning
- Prayer
- Relaxation
- One thing at a time
- Vacation
- Encouragement
self-soothe
engaging sensations for comfort
pros and cons
-short and long term pros and cons of negative activity and skills
pain + fighting with reality =
suffering
willingness
willing to do what is needed in the situation; opposed to willfulness
six-part model for emotions
event >interpretations>feeling>action urge>action>results
build mastery
working toward short- and long-term goals; self-efficacy building
build positive experience
noticing and creating positive/pleasant experiences, both short-term and long-term
opposite-to-emotion action
paradoxical action
mood-congruent action
acting based on emotions
self-respect effectiveness (how do I want to feel about myself?)
FAST
relationship effectiveness (how do I want the other person to feel about me?)
GIVE
assertiveness (what do I want or need from this situation?)
DEAR MAN
FAST
self-respect effectiveness
- Fair–to self and others
- Apologies–no apologies
- Stick–to values
- Truthful–be truthful
GIVE
relationship effectiveness:
- Genuine/gentle–be genuine/gentle
- Interest–show interest
- Validate–active listening
- Easy manner–use humor, smile, be easygoing
DEAR MAN
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)
VALIDATE
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
TIP
- Temperature
- Intense exercise
- Paced breathing
- Progressive relaxation
