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