MINDFULNESS
STATES OF MIND
Reasonable Mind
Wise Mind
Emotional Mind
BEING IN THE PRESENT MOMENT "HOW" Skills
●NON JUDGEMENTAL
-See, DON'T EVALUATE
-UNGLUE your opinion from the facts
-ACKNOWLEDGE the helpful & harmful, don't judge it
●ONE-MINDFULLY
-Do ONE THING AT A TIME
-LET GO OF DISTRACTIONS - Return to what you were doing again & again
●EFFECTIVELY
-FOCUS IN WHAT WORKS
-Keep your eye on OBJECTIVE
-Act SKILLFULLY
DISTRESS TOLERANCE
DISTRACT WITH "ACCEPTS"
Activities
Contributing
Comparison
Emotions
Pushing Away
Thoughts
Sensations
IMPROVE the Moment
Imagery
Meaning
Prayer
Relaxation
One thing in the moment
Vacation
Encouragement
SELF SOOTHE
●The Five Senses:
-Vision
-Hearing
-Smell
-Taste
-Touch
PROS & CONS
Tolerating
Distress
|
|
NOT Tolerating
Distress
----------------------------------Pros.
-----------------------------------Cons
-----------------------------------GUIDELINES FOR ACCEPTING REALTY
●Observing Your Breathing
●Half Smile
●Awareness
●Radical Acceptance
●Turning the Mind (Back to Acceptance)
●Willingness (Over Willfulness)
EMOTION REGULATION
REDUCING VULNERABILITY to NEGATIVE EMOTIONS
(PLEASE MASTER)
●Treat Physical Illness
●Balance Eating
●Avoid Mood-Altering Drugs
●Balance Sleep
●Get Exercise
●Build MASTERY
LETTING GO OF EMOTIONAL SUFFERING
●OBSERVE YOUR EMOTION
-Step BACK
-Get UNSTUCK from the Emotion
●EXPERIENCE THE EMOTION
-As a WAVE, Coming & Going
-Don't PUSH it Away
-Don't HOLD ON to it
●You ARE NOT your emotion
-Do Not ACT Impulsively
-Remember Times When you Felt DIFFERENT
STEPS FOR INCREASING POSITIVE EMOTIONS
●BUILD POSITIVE EXPERIENCES
-SHORT TERM
-Increase Pleasant Events that Prompt Positive Emotions
-LONG TERM
-Work Toward Goals: ACCUMULATE "+"s
•Make a List of Positive Events you Want
•List Small Steps Toward Goal
•Take First Steps
-Attend to Relationships: Repair Old: Reach Out to New, Work on Current Relationships
-Avoid Avoiding
CHANGE BY ACTING OPPOSITE TO PAINFUL EMOTIONS
●When Afraid, APPROACH OVER & OVER
●When Depressed, Get ACTIVE
●When Ashamed,
-If There is NO Reason to be, CONTINUE BEHAVIOR OPENLY
-If There IS Reason to be, APOLOGIZE
INTERPERSONAL EFFECTIVENESS
GETTING YOUR OBJECTIVE (DEAR MAN)
Describe
Express Feelings & Opinions
Assert by Asking or Saying No
Reinforce the Person Ahead of Time
Mindful of Objectives Without Distractions
-Broken Record & Ignore Attacks
Appear Effective & Comptent
Negotiate Alternative Solutions
KEEPING THE RELATIONSHIP (GIVE)
Gentle Manner Without Attacks or Threats
Interested in the Other Person
Validate Other Person Without Judging
Easy Manner with Humor or "Soft Shell"
KEEPING YOUR SELF RESPECT (FAST)
Fair
(No) Apologies for Being Alive
Stick to Values
Truthfulness Without Excuses or Exaggeration
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