Rick Tabor, Program Coordinator - PowerPoint Presentation

Slide1
Slide2

Rick Tabor, Program Coordinator

at

Seattle,

Washington’s Sound Mental Health’s Community Networks Program, King County. Rick has been at SMH since 1989.

Rick has been in the mental health field since 1975.

He is a licensed mental health counselor, certified youth & adult developmental disabilities specialist & a child, adult mental health professional. Rick is also a Veteran with a history of counseling active duty military soldiers, dependents and Vets. He currently coordinates a program that offers

mental

health, vocational, behavioral, stabilization recovery and CD services. & just for fun, once a Quarter he Dee Jay’s the CNP Dances [Quarterly Therapeutic Events]. & don’t tell anyone, but he’s also been a Seahawk Season Ticket Holder 12

th

Man since 1999. Today, he’s your presenter. Hello Folks, Hope I pass the Audition… Let’s have some fun learning. Are you ready?Slide3

Let’s Be Mindful of Today’s Discussion

We’ll open with an

Inspirational Slide Show

While listening to an

Uplifting Music Playlist

.

We’ll do a

Progressive Relaxation Exercise

;

Breathing, Muscle & Imagery.

We’ll play

Mindfulness Jeopardy;

Coping Skills, Emotional Regulation & Mindfulness. Slide4

JEAPORDY GAME Guidelines

;

Three Game Categories;

1) Coping Skills

2) Emotional Regulation

3) Mindfulness

LET’s PLAY JEOPADY

- The facilitator selects a participant/team.

- Player

c

hoses a category.

- And the participant selects the value/points

- Facilitator reads the selected question.

- Discuss the answer, diagraming or showing the corresponding Power Point Slide.

- This is followed by brief discussion of the concept.Slide5

Mindful

Jeopardy

Game

has

Three Categories

;

Mindfulness

,

Emotional

Regulation

&

Coping

Skills

;

9 Coping Skills;

1) Deal

with your feelings

2) Adjust your attitude

3) Discover your choices

4) Accept imperfection

5) Give yourself a break

6) Take one step at a time

7) Treat yourself kindly

8) Plan ahead

9) Ask

for help Slide6

Nine Coping Skills

Deal With Your Feelings.

Feelings are important because they can tell us what we need to do. To deal with our feelings, we must; name them, realize it’s ok to feel them & express them in a safe way. Then you can decide what to do to feel better.

Adjust Your Attitude

.

What we tell ourselves about the situation will determine how we feel about it. Looking at the good side of things (having a positive attitude) can help us feel better.

Discover Your Choices.

In every situation there are things that can & cannot change. We help ourselves when we choose something that can be changed & working toward that goal (remember, our attitude can always be changed).

Accept Imperfection.

No person or thing is perfect. Everyone makes mistakes. We can help ourselves by remembering this & then adjusting our attitude & discovering our choices.

Give Yourself a Break.

When you get tired, physically or emotionally, we can help ourselves get our energy back by relaxing & taking a break from what we are doing. Taking break can help us feel better.

Take Things One Step at a Time.

When we have too much to do of think about we can feel overwhelmed. We’ll feel better if we slow down, prioritize & take things one step at a time.

Treat Yourself Kindly.

When we are angry at ourselves, or push ourselves too hard, it can make us feel worse. If we use patience & gentle affirmations we can feel better.

Plan Ahead.

When we have a lot to do or think about, planning ahead can help prevent problems before they arise. Planning ahead helps us to have enough time, energy & tools to complete the task.

Ask For Help.

Sometimes, no matter how hard we try or how many coping skills we use, we still can’t solve our problem. That is when it is time to ask for help.Slide7

Mindfulness

Being Very Present In The MomentSlide8

MINDFULNESS

derives from

the Sanskrit word Meaning;

AWARENESS

More recently translated to;

“To Come Back To AWARENESS”

In today’s fast paced world

MINDFULNESS emphasis is on the;

The Journey / Process

Instead of the Destination or Outcome

MINDFULNESS Cultivates;

P

ositive

A

ttitudes, Patience, Trust & WellnessSlide9

So, what is mindfulness?

“Paying attention:

on purpose, in the present moment, and nonjudgmentally."

The

simplicity

in mindfulness focusses on;

Stress

M

anagement,

E

motional Regulation,

Personal Growth

& Wellness.

To

be mindful we must choose to be an observer of our own life as it unfolds in the present moment

without

judging what we

see.

To

do this we must find the quiet place within us that exists between our thoughts, and then develop an "observing self" that can detach from the drama of our life and just "see," in a manner similar to how seasoned journalists calmly and nonjudgmentally report the facts of a dramatic story

unfolding.

This would be a novel concept in today’s media driven sensationalistic reporting.Slide10

Pro’s & Cons of Mindfulness

You can be in ‘the moment’

& Everything changes in a flash.

Never Give up Your Power.

That moment becomes a Memory, relished during the hard times.

A

nother Moment will come again

I

f You Believe.Slide11

Mindfulness allows us to see things as they are

without

filtering them

through our defenses, biases, prejudices, and expectations.

Mindfulness

does not mean we necessarily like or condone what we see

;

I

t

simply means we refuse to deny or filter what we see.

Mindfulness

is about seeing what is, so we have the most accurate information possible upon which to base our decisions.

Mindfulness

replaces denial and distortion with the clarity of acceptance

, which leads to wisdom and better choices for ourselves. Slide12
Slide13

Core

Mindfulness,

Three Primary States

of M

ind

;

by

Marsha

Linehan

1

)

Reasonable Mind

;

is approaching knowledge intellectually, is thinking rationally and logically, attends to empirical facts, is planful in

her/his

behavior, focuses

her/his attention & is calm in their approach to problems.

2

)

Emotion Mind

;

thinking and behavior are controlled primarily by

one’s current

emotional state. In “emotion mind,” cognitions are

“not

”; reasonable, logical thinking is difficult; facts are amplified or distorted to be congruent with current affect; and the energy of behavior is also congruent with the current emotional

state.

3

)

Wise Mind

;

the integration of “emotion mind” and “reasonable mind.” It also goes

beyond

them: “Wise mind” adds intuitive knowing to emotional experiencing and logical analysis

. The Quite, Calm one must reach to be in the zone needed to function during a chaotic situation.Slide14

REBT

[Rational Emotive Behavioral Therapy]

ABCs

A

-

Activating

Event

B - Belief

C - Consequence

D -

Dispute the

Belief

E -

Effect (put the new belief into effect)

F -

Find out if the new belief is working.

If

not; repeat the

ABC’s

Albert Ellis’s format for a positive reframeSlide15

Being In The Zone

;

The Past = Depression Unless

W

e

L

earn

F

rom

I

t.

Being In The Zone

Learning from the Past, While Planning for the Future

The

Future = Anxiety

(

Worry) Unless We Use Our Past Lessons & Apply them to

O

ur Future Plans.Slide16

By over-valuing and over-identifying with our thinking minds

,

W

e

have come to believe that everything

we

think is true and important,

but

that is not the case.

Our

thinking mind constantly generates thoughts. That is just what it does.

Some

thoughts are helpful, and some are not.

The

trick is to figure out which thoughts to pay attention to

and

which ones to detach from.

A

basic rule of thumb is this: Our thinking mind is most helpful when we are analyzing from a calm or neutral emotional state, and it is least helpful when we are analyzing from an upset emotional state.

Therefore

, it is rarely helpful to try to think our way out of emotional upsetness.

Instead

, it is much more helpful to intentionally switch from analyzing to

a mindfulness calm presence so

we can "see" what is going on and respond more appropriately by utilizing the wisdom of

our organism (self) in response to the situation. The Solution vs. The Problem.Slide17

•

Mindfulness

is

to be aware of what is going on within

yourself

,

switching energy (and your attention will follow).

•

Wise mind

is

a balanced place of creativity, inspiration, intuition,

and letting go.

• I go to wise mind so that I can switch to another state of mind.

• A certain sensation occurs in wise mind – it has a quality of calm

and

peacefulness about the moment. Being very present in the moment

.

• Sometimes I have to let go of emotional action

temptations

and

use

all willingness shift to a different place so that I can anchor myself.

• Mindfulness isn’t so much a change in thoughts and

images,

it’s

a change in

awareness of thought

. Slide18

The

P

ractice

of M

indful

M

editation & Positive Self Talk

Over

time, increases concentration so that when

PTSD

memory

images come,

I

can separate from them like I would with thoughts.

• When the image or thought or emotion comes in, do deep breathing to stay in the moment and tell yourself that the reaction was appropriate in the actual situation but not appropriate at this moment.

• After mindful concentration, if the flashback continues, go to distraction,

then radical acceptance.

• Suffering is about fighting the pain. When I observe and describe the experience of the moment, suffering makes the pain seem bigger because I’m always saying, “I can’t stand this. It never goes away.”

But

if I stop telling myself

negative

things and stop fighting the pain, then I could view it from a mindful perspective, without judgments. The pain comes, I acknowledge it, don’t fight

it, accept it, forgive it. Give the

pain

permission to dissipate

without

continued suffering

. Slide19

• I can intervene between stimulus and response in order to enter wise mind if I practice finding wise mind using mindfulness meditation. Achieving intervention (thus changing my mind state) can become an option, a choice in the way I respond to certain situations. But if my history is such that I have no experience for alternative ways of responding, then there is no option because I have no frame of reference for it.

•

I’ll Need

to build

Mindfulness skills

to have more options.

•

Mindfulness continues

to build in layers.

For

instance: first, maybe I become mindful of the sounds around me. Then, I become mindful of the sounds and the descriptions I use to describe the sounds. So, I observe them both. Next, I may become aware that I am making judgments.

Finally, I become nonjudgmental.Slide20

A spiritual master received a learned man

Who came to gain deeper insight into mysteries of life.

The master prepared tea.

While serving the tea he began to explain,

But the learned professor kept on interrupting with his own opinions.

So the master poured his visitor’s cup full; and then kept on pouring.

The learned man watched the overflow until he no longer could restrain himself,

“It is overfull. No more will go in!”

“Like this cup,” the master said,” you are full of your own opinions & speculations.

How can I show you anything unless you first empty your cup?”

A Famous Zen SayingSlide21

6 Simple Mindfulness

Practices

1.

Presence

(be in the here & now)

2.

Architect

of your life

(build it)

3.

Personal

time

(make time for solitude)

4.

Ask

“Why?”

(Learn)

5.

Know

your food and appreciate

meals

6.

Understand

the impact of

your actions Slide22

Six

Steps to Living in the

Moment;

1: To improve your performance, stop thinking about it (

unselfconsciousness

).

2: To avoid worrying about the future, focus on the present (

savoring

).

3:

Enhance time with your

significant

other, friends & family, by inhabiting

the present (

breathe

).

4: M

ake

the most of

time;

lose track of it (

flow

).

5: If something is bothering you, move toward it rather than away from it (

acceptance

).

6: Know that you don't know (

engagement

).Slide23

Having a Sense of Purpose

1) Leads

to

H

appiness

2) Helps

with

S

tress

M

anagement

3)

Leads to a

H

ealthier

L

ife

4)

Improves

M

ood Regulation

5) Increases a Lifespan

by 15

%Slide24

Mindfulness

Skills

Are

the vehicles for balancing

“Emotion Mind

” and

“Reasonable Mind

” to achieve

“Wise Mind

.”

There

are

Three “What

”

Skills

;

1) Observing

,

2) Describing

and

3) Participating

and

Three “How

”

Skills

;

1) Taking

a nonjudgmental stance,

2) Focusing

on one thing in the moment, and

3) Being effectiveSlide25
Slide26

Ostrich Effect

Avoiding

Negative Information

The Ostrich buries

its head in the sand.

The

(lack of) logic, presumably:

“

If I can’t see it, it doesn’t exist.”Slide27
Slide28
Slide29
Slide30

Mindfulness

Typically

developed through

Progressive Relaxation /Meditation

Practicing Nonjudgmental

and A

cceptance

Moment-to-Moment

A

wareness of Immediate

E

xperience,

Without

J

udgment

and with A

cceptance

Participant-Observer

on

Thoughts

,

Feelings

, M

emories

Thoughts

come and go, without being grasped or avoided: “Letting

Go”

“

Sitting with” emerging emotionsSlide31

Interpersonal

Effectiveness

;

Effective

communication by being assertive

.

Includes Emotional Regulation.Slide32

Interpersonal Effectiveness

In DBT (Dialectical Behavioral Therapy), Interpersonal Effectiveness refers to the skills which help us

to

1) Attend

to relationships

2) Balance

priorities versus demands

3) Balance

the 'wants' and '

shoulds

'

4) Build

a sense of mastery and self-respec

t

http://

www.getselfhelp.co.uk/interpersonal.htm

Slide33

Exercises & Games People Play

1. Make your own

Inspirational Slide Show

with an Uplifting Music Playlist.

2. Do daily Progressive Relaxation Exercises

3

. Think about the Mindfulness

Jeopardy

Game’s;

9 Coping Skills, Mindfulness & Emotional Regulation

4. Make a List of ‘Things That Make You Happy’

5

. Make a Deal with Yourself,

to Do Everything on Your List.

6

. Repeat

above periodically.Slide34
Slide35
Slide36
Slide37
Slide38
Slide39
Slide40
Slide41
Slide42

S

uggested R

eadings

Kabat

-Zinn , J.(2005).

Whereever

You Go, There You Are. (10

th

Anniversary Edition). & any other

Kabat

-Zinn, J. book.

Jamie

Marich

, Ph.D. Creative Mindfulness ; 20+ Strategies for Wellness & Recovery & dancing Mindfulness; Live (DVD) (2013)

Mark S Schneider, Ph.D. , Change Your Attitude; Positive Intervention (CD) (2013

)

Germer

, C.J., Siegel, R.D., & Fulton, P.R. (2005). Mindfulness and psychotherapy. New York: Guilford Press.

Kornfield

, J. (2008). The wise heart: A guide to the universal teachings of Buddhist psychology. NY: Bantam.

Matthew McKay, PH.D,

Jefferey

Wood, Psys.D, Jeffery Brantley, MD Practical DBT exercises. (2007), The Dialectical Behavior Therapy Skills

Workbook

Tony Atwood’s Emotion Regulation (aspersers) & Emotional Tool Box

Briere

, J., & Scott, C. (in press/2012). Principles of trauma therapy: A guide to symptoms, evaluation, and treatment. Thousand Oaks, CA: Sage.

Briere

, J. (2012). Compassion and mindfulness in psychotherapy for trauma survivors. In C.K.

Germer

and R.D. Siegel (Eds.), Compassion and wisdom in psychotherapy. New York: Guilford.

Briere

, J. (in press). Mindfulness, insight, and trauma therapy. In C.K.

Germer

, R.D., Siegel, & P.R. Fulton (Eds.), Mindfulness and psychotherapy, 2nd edition. NY: Guilford.

Julie Brown

Skills Curriculum instructor guide

Buron

& Curtis The incredible 5-point scale (2012)

Williams

&

Shellenberger

How Does Your Engine

Run

Mindfulness Research Monthly;

http://www.mindfuleperience.org/newsletter.php

Pinterest.Com

,

https

://www.pinterest.com/explore/developmental-disabilities

/Slide43