Upgrade to remove ads
Terms in this set (69)
the wear and tear on the mind and body that results from either too much stress or inefficient management of stress.
Dual Factor Model of Mental Health
HARD COPY STUDY SHEET
What is Resilience
the ability to survive and thrive in the face of life's daily ups and downs, curve balls, and stressors.
Navigate stressful situations successfully
• Bounce back after a challenging, adverse situation • Minimize life suffering
• Ability to flourish in life
• Optimize well-being and life satisfaction
• Be as effective as possible in everything you do
A- adapt (become adjusted to new conditions)
P- persevere (continue steadfastly or determinedly; persistent)
T- thrive (prosper or flourish)
VISUAL MODEL ON HARD COPY STUDY SHEET
Acceptance VS Change
HARD COPY STUDY SHEET
the ability to change the brain's structure and function in response to enriching experience that consist of:
• learning new skills
• enhancing overall performance in areas that initially viewed as weaknesses
What is mindlessness
•behaving automatically without thinking
•believing all our thoughts as if they're telling the literal truth
•reacting to situations based on emotions rather than rational thinking
•getting stuck thinking about past and future
Three States of Mind
• __________ Mind (what I THINK to be)
• ______ Mind- BOTH REASONABLE MIND AND EMOTIONAL MIND (what I KNOW to be)
• _________ Mind (what I FEEL to be)
How Mindfulness Practices Work
-increased awareness through mindfulness practices ....LEADS TO....
-what skills + how skills ....LEADS TO....
-better decision making and coping strategies
•Observe- wordless watching, paying attention without reacting
•Describe- putting what you observed into words
•Participate- throwing yourself completely in
•Nonjudgmentally- see but don't evaluate, just the fact
•One Mindfully- being completely present
•Effectively- focus on what works
• Represent chosen life paths that motivate us, enrich our lives, and give us a sense of purpose and meaning
• Are about figuring out what matters most in different aspects of our lives
• Are about what we care about and want to be known by our family, friends,
work colleagues, and community members
• Can never be attained
• Are the steps that can help lead us towards our values
• Help to align us with our values
• Are achievable
• Choosing purposefully to engage in actions that are consistent with chosen values
• Letting values guide and dictate our behaviors rather than efforts to avoid stressful situations or unwanted thoughts and feelings
- wish (something to accomplish)
- outcome (if accomplished)
- plan (if encounter that obstacle; if, then...)
a term coined to describe the process of losing rational, logical thinking when becoming emotionally upset
-The amygdala takes over dominates thinking and behavior and essentially interferes with prefrontal cortex functioning (e.g., self- regulation, weighing consequences, thinking clearly)
Strategies to Manage Intense Negative Emotions: Distress Tolerance Skills
-crisis survival skills
-turning the mind & willingness
The 3 Components of Willpower
I will power- Something you have been avoiding or want to do more of (yes)
I want power- A habit you want to break (no)
I won't power- Important life goals and things you value (to remember what you really want)
Our Natural Tendency to Notice the Negative
We are vulnerable to paying more attention to bad emotions, bad interactions, negative features.
Accepting reality means...
Turning the Mind to acceptance:
1. Willfulness ≠ Acceptance
a. fuels emotion dysregulation
a. acceptance ≠ approval
b. it limits emotional fuel
Taking Control of Our Attention
•Paying Attention to the Positive
consists of detecting or noticing thoughts, and seeing them as hypotheses rather than objective facts about the world
being able to stand away from thoughts in order to take effective action in spite of them
What is Cognitive Behavioral Theory?
•Unhelpful thoughts and beliefs result in unwanted/ feelings that ultimately lead to less effective or problematic behaviors
THOUGHTS, EMOTION, BEHAVIORS;
Three separate things that all affect each other
Steps to Cognitive Restructuring
1. Define the Situation
2. Identifying Unhelpful Thoughts
o What was going through your mind just then?
o How did you interpret or making meaning out of the
3. Evaluate the Unhelpful Thought
o Detective thinking
- Evidence: For and against this thought?
- Alternatives: Any other potential thoughts to the situation?
- Implications: So what?
4. Alter, change or re-frame thought to be more helpful
o Self-helping thought results in most effective response to the situation?
The Wave Skill
•Mindfulness of current emotions: Letting go of emotional suffering
-EXPERIENCE YOUR EMOTION
-PRACTICE MINDFULNESS OF EMOTIONAL BODY SENSATIONS
-REMEMBER: YOU ARE NOT YOUR EMOTION
-DONT JUDGE YOUR EMOTION
Emotions last about...
Functional View of Social Support (3)
•Emotional Social Support: being cared for
•Instramental Social Support: specific task or activities
•Informational Social Support:
EMR model of relationships
establish>>> authentic relationship>>> maintain and restore
Intrapersonal Effectiveness (3)
Obtain an Objective
- appear confident
To Maintain a Relationship
- (be) gentle
- (act) interested
- easy manner
To Maintain Self-Respect
- (be) fair
- (no) apologies
- stick to values
- (be) truthful
- relaxation & stress management
- eat well
- sufficient sleep
- help others
- earth (time in nature)
- reason (sense of purpose
Distress Tolerance VS REFRESHERS
-Use ___________ when... You're already in crisis, when you're experiencing amygdala hijack. Helps return you to wise mind.
-Use ______________ when... You feel like you were "wasting time". Use frequently to keep a good mental space & to keep you in wise mind.
The circle around the outside of the APT model includes self, others, and environment and represents...
it represents awareness.
-built through intentional practices focusing on observing, describing, or participating.
-"the awareness that emerges through paying attention on purpose, in the present moment, with an element of openness to the unfolding of experiences moment-by-moment.
-the opposite of mindlessness
Which of the following is NOT true...
A. Vales add meaning and purpose to our life.
B. Both goals and values can be achieved eventually.
C. Goals are little stepping stones that can be aligned with our values or not.
D. Values are a chosen path in life.
Both goals and values can be achieved eventually.
In WOOP, the if/then statement is:
Meant to help you make a specific plan to overcome your obstacle.
In the model of emotions, you would use a crisis survival skill at what point:
As quickly after the prompting event as possible.
Turning the mind requires:
Allowing the world to be what it is and participating in it fully.
We use Opposite Action when ___________ and Problem Solving when ____________.
our emotion does not fit the facts of the situation; when our emotions do fit the facts of the situation.
Which of the following is matched correctly:
A. DEAR MAN - self-respect effectiveness
B. GIVE - relationship effectiveness
C. DEAR MAN - relationship effectiveness
D. FAST - objective effectiveness
GIVE - relationship effectiveness
REFRESHERs can and should be used:
Both by being planned intentionally and to give yourself some grace when you feel like you "wasted" your time.
Meg is sad because she got a lower grade in a class than she wanted. The term is over and grades have been submitted to the university so she has no ability to change the grade anymore. It's fair to be sad about her grade. Which skill would be best for Meg to use?
riding the wave
Homeostatic balance (a state of homeostasis)
having an ideal body temperature, an ideal level of glucose in the bloodstream, an ideal everything
Anything that knocks you out of homeostatic balance.
-BUT... stressors are neutral, YOU stress yourself out.
The synthesis of two opposites: Two things that seem like (or are) opposites can both be true
"the desire for consistency by suggesting that individuals who behave in a morally laudable way, later feel more justified to perform a morally questionable action."
Transformational Power of Value
A marked change, as in the act or process, usually for the better
stimulate or give rise to emotions, typically a strong or unwelcome one.
Distress Tolerance (2)
TWO TYPES: Crisis Survival Skills (short-term) and Accepting Reality Skills (long-term)
Distress intolerance is perceived negative emotions as overwhelming and unbearable.
crisis survival skills
How do you know when you are in a crisis?
-Pros & Cons
-when the emotions thermometer reaches above a 65
A- Activities: Do something.
C- Contributing: Contribute to something.
C- Comparisons: Compare yourself to those less fortunate.
E- Opposite Emotions: Create different emotions.
P- Pushing Away: Push the painful situation out of your mind temporarily.
T- Thoughts: Replace your thoughts. Read, do a word puzzle
S- Sensations: Intensify other sensations. Hold ice, squeeze a stress ball
O- one thing in moment
I- Intense exercise
P- Progressive muscle relaxation
P- Paced breathing
Accepting reality skills (3)
-Turning the Mind & Willingness
-Mindfulness of Current Thoughts
refers to the inability of a person to control or regulate their emotional responses and behavior in response to certain situations.
turning the mind
choosing to turn toward accepting reality, like coming to a fork in the road and turning toward the **
road of acceptance
giving up or refusing to tolerate the moment. For example, you refuse to make changes that are needed when action is needed.
-replace _______________ with willingness!!!
wisely responding to what happens in life voluntarily, without complaint and bitterness. It also refers to listen closely to your WISE MIND, acting from your inner self.
sensation vs perception
your window to the world through your senses
interpreting what comes in your window
knowledge about one's own cognitive system or thinking about one's own thinking
the tendency for behavior to be overly regulated and influenced by cognition
involves "a change in the normal use of language and cognition such that the ongoing process is more apparent and the normal functions of the products of thinking are broadened"
Cognitive Restructuring (CR)
"structured, goal-directed, and collaborative intervention strategies that focus on the exploration, evaluation, and substitution of the maladaptive thoughts, appraisals, and beliefs that maintain psychological disturbance"
-emotion regulation skill
-identify whether or not these actionsmake sense in the moment and what to do about them. (Changing our behavior can change our emotions).
AKA "mindfulness of current emotions"-is allowing emotions to occur without trying to push them away or making them stronger.
-Experience the emotion without dismissing or encouraging the emotion
-Practice mindfulness of emotional body sensations
-remember: you are NOT your emotions (you don't need to act on them)
-dont judge your emotions
You might also like...
EDUC 200 UW
cognitive behavioral therapy
Other sets by this creator
slide stuff ess
ESS Provided Final stuff
ESS provided midterm
ESS midterm from powerpoint slides
Other Quizlet sets
Bio lectures 29-31
Barron's GRE with sentences - Complete Wordlist