Mara McGraw, MSW - Relational Mindfulness for individuals, couples & moresomes

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Mindful Moments


The ACCEPTS skill help distract during high intensity emotions, giving you time to “ride the wave" of urges until you can activate wise mind. 

Activities-make a list ahead of time of brief and long activities you enjoy and could be accessible to you. Examples include: knitting, drawing, dancing, cleaning, walking, etc
Comparisons-look at yourself from the past and notice the skills used and successes you’ve had since then. 
Contribute-look through the house for things to donate, volunteer, write thank you notes to people who have supported you, etc. 
Emotions-pick an emotion you want to experience (other than the one currently distressing you) and find a way to evoke it. Watch videos on youtube of cute puppies, disgusting surgeries, scary stories, etc. 
Push Away-put your thoughts, emotions and body sensations on an imaginary conveyor belt, in a paper boat in the water, in a balloon or bubble and imagine them floating away. 
Thoughts-play "mind games" with yourself by temporarily indulging in a detailed fantasy. "Plan the perfect __________" (picnic, vacations, dinner, etc). Pick pleasant memories to linger in.  
Sensations-create a self soothe kit with items to activate the 5 senses. 

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