———————————————————— M I N D F U L N E S S

☰ Core Skills

• States of Mind
  • Reasonable Mind
  • Wise Mind
  • Emotion Mind
• “What” Skills - what you do when practicing mindfulness
  • Observing
  • Describing
  • Participating
• “How ” Skills - how you practice when practicing mindfulness
  • Nonjudgmentally
  • One-­Mindfully
  • Effectively

☰ Other Perspectives on Mindfulness

• Skillful Means
  • Doing Mind
  • Being Mind
• Wise Mind
  • Walking the Middle Path
• Loving Kindness

—————————————— D I S T R E S S T O L E R A N C E

☰ Crisis Survival Skills - These are skills for tolerating painful events, urges, and emotions when you cannot make things better right away.

• STOP
  • Stop
  • Take a step back
  • Observe
  • Proceed mindfully
• Pros and Cons
• TIP
  • Tip the Temperature of your face with cold water
  • Intense exercise
  • Paced breathing & Paired muscle relaxation
• ACCEPTS
  • Activities
  • Contributing
  • Comparisons
  • Emotions
  • Pushing away
  • Thoughts
  • Sensations
• Self-Soothe with the Five Senses
  • Vision
  • Hearing
  • Smell
  • Taste
  • Touch
• Improve the Moment
  • Imagery
  • Meaning
  • Prayer
  • Relaxing actions
  • One thing in the moment
  • Vacation
  • self-Encouragement and rethinking the situation

☰ Reality Acceptance Skills - These are skills for how to live a life that is not the life you want.

• Radical Acceptance
• Turning the Mind
• Willingnes
• Half-Smiling and Willing Hand
• Mindfulness of Current Thought

—————————————— E M O T I O N R E G U L A T I O N

☰ Understanding and Naming Emotions

• What Emotions Do for You
• Factors That Make Regulating Emotions Hard
• A Model for Describing Emotions
• Ways to Describe Emotions

☰ Changing Emotional Responses

• Check the Fact
• Opposite Action
• Problem Solving

☰ Reducing Vulnerability to Emotion Mind

• ABC
• Accumulate Positive Emotions
• Build Mastery
• Cope Ahead of Time with Emotional Situations
• PLEASE
  • Treat PhysicaL illness,
  • balance Eating,
  • avoid mood-Altering substances,
  • balance Sleep,
  • and get Exercise.

☰ Managing Really Difficult Emotions

• Mindfulness of Current Emotions
• Managing Extreme Emotions
• Troubleshooting and Review

—————————————— I N T E R P E R S O N A L EFFECTIVENESS

☰ Obtaining Objectives Skillfully

• Clarifying Priorities
• DEAR MAN
  • Describe
  • Express
  • Assert
  • Reinforce
  • (Stay) Mindful
  • Appear Confident
  • Negotiate
• GIVE
  • (Be) Gentle
  • (Act) Interested
  • ValidateStrategies for Changing Behavior
• • (Use an) Easy manner
• FAST
  • (Be) Fair
  • (No) Apologies
  • Stick to Values
  • (Be) Truthful
• Factors to Consider

☰ Building Relationships and Ending Destructive Ones

• Finding and Getting People to Like You
• Mindfulness of Others
• Ending Destructive/Interfering Relationship

☰ Walking the Middle Path

• Dialectics
• Validation
• Recovering from Invalidation