Mental Health & Well-being
Ideas for Practicing Nonjudgmentalness
Leaving out comparisons, judgments, and assumptions:
1. Practice observing judgmental thoughts and statements, saying in your mind,
“A judgmental thought arose in my mind.”
2. Count judgmental thoughts and statements (by moving objects or pieces of paper from
one pocket to another, by clicking a sports counter, or by marking a piece of paper).…
What Is Radical Acceptance?
1. Radical means all the way, complete and total.
2. It is accepting in your mind, your heart, and your body.
3. It’s when you stop fighting reality, stop throwing tantrums because reality is not
the way you want it, and let go of bitterness.…
DEAR MAN
DESCRIBE
Describe the situation when necessary – sometimes it isn’t stick to the facts and no judgmental statements
“I’ve been working here for 2 years now and haven’t received a raise, even though my performance reviews have always been positive”
“This is the third time this week that you’ve asked me for a ride home.”
EXPRESS
Express feelings/opinions about the situation clearly.…
Everybody has some worries about standing up for themselves expressing opinions and saying no. Some of these worries are based on myths about interpersonal behavior.
There are two ways to counteract these myths
1. Try to argue against them logically
2.…
Leaving out comparisons, judgments, and assumptions:
1. Practice observing judgmental thoughts and statements, saying in your mind, “A judgmental thought arose in my mind.”
2. Count judgmental thoughts and statements (by moving objects or pieces of paper from one pocket to another, by clicking a sports counter, or by marking a piece of paper).…
Expression of anger can be healthy when presented effectively
Anger as a primary emotion: normative and justified in the situation, and effective to experience or express
VERSUS
Anger as a secondary emotion: non-normative or not justified in the situation, or problematic/ineffective to experience or express
Primary or Effective Secondary or Problematic
Sadness, disappointment Anger
Guilt or shame Anger
Fear Anger
Jealousy Anger
Judgments (about oneself or another) also lead to anger
Taking Hold of Your Mind: “How” Skills
Non-judgmentally
Taking Hold of Your Mind: “What” Skills
Observe
Notice your body sensations (coming through your eyes, ears, nose, skin, and tongue).
Pay attention on purpose, to the present moment.
Control your attention, but not what you see. Push away nothing. Cling to nothing.…
Options for Solving Any Problem
When life presents you with problems, what are your options?
1. Solve the Problem
Change the situation . . . or avoid, leave, or get out of the situation for good.
2. Feel Better about the Problem
Change (or regulate) your emotional response to the problem.…
