IMPROVE
What does the acronym "IMPROVE" stand for?
Imagery, Meaning, Prayer, Relaxation,
One thing in the moment, Vacation, and Encouragement
What does the acronym TIPP stand for?
Temperature, Intensive Exercise, Paced Breathing, and Progressive Muscle Relaxation
Mindfulness meditation requires what amount of time to practice?
Any amount of time, there is no minimum or maximum amount of time.
Name 3 of the 6 fight or flight responses.
Fight, flight, freeze, flop, fawn, and fine.
What staff member won a powerlifting competition with the max bench weight of 375
Renee
best advocate by repeating words of support to yourself. Give one example
Encouragement
"I got this"
"This too shall pass"
"I've survived before, and I'll survive again"
"I'll be okay"
What helps relax the body: your inhale or your exhale? Explain why?
Exhalation: your exhale stimulates your parasympathetic nervous system (tells your body to release tension and relax).
Example: During a panic attack, most individuals are doing short inhales in stimulating the sympathetic nervous system (fight or flight).
True or False: Art can be used as a mindfulness practice?
True - Mindfulness art activities include zentangles, mandalas and coloring.
Which part of the brain ONLY cares about your survival?
The amygdala, limbic system, or the downstairs brain.
What staff member speaks more than 3 languages?
Sabah
Lilly is getting frustrated with her homework and can't seem to focus. She begins to worry that she will fail her test and then worries that she will fail the school year. Using "Vacation" as her improve skill what will Lilly do?
Lilly will take a short break from her worries and do something nourishing or fun. This can help her refresh and have new perspective when she resumes her studying.
Example: take a break, eat a snack, call a good friend, read a book she loves, watch a favorite movie, go on a walk
What is an example of Progressive Muscle Relaxation?
Extra points (200 pts) if you lead the group in a Progressive Muscle Relaxation Exercise
A mindful meditation in which one pictures a person, place, or thing in their mind, and also includes the senses of sight, touch, smell, hearing, and taste is known as...?
Visualization
The part of the brain responsible for rational thinking and problem solving is known as the...?
Prefrontal Cortex, upstairs brain.
What staff member can turn into a bird with their body?
Marla
May is feeling sad and continues to spiral with her anxious thoughts. She decides to engage in a repetitive activity such as memorizing lyrics to a song or poem to help improve her mood. Which IMPROVE skill is this?
One thing in the moment:
Immerse yourself in a simple or repetitve activity that requires your full engagement. This could be a household core or a mental task like counting
or memorizing.
What are some examples of Temperature as a DBT skill?
Taking a cold shower, placing a cold towel on your forehead, Apply an ice pack or ice cube to your skin (avoiding extreme or prolonged cold).
Where is stress held in the body?
In the hips.
True or False: The brain can easily tell the difference between reality and fiction.
False - specifically, the amygdala doesn't care about real or fake, it only cares about survival.
what staff member is a former business owner?
Kailyn
Eric is feeling very angry about an argument he had with his family and feels guilty about his reaction. He decides to list the ways that her can improve and grow from this experience and tells himself "I did get angry but I did walk away before I said something I didn't mean" which IMPROVE skill is this?
Meaning
Reflecting on ways you can use your current experience to gain insight or help others
What is an example of Paced Breathing as a DBT skill?
Bonus points if you lead the group in a paced breathing exercise
Box Breath (inhale for 4, hold for 4, exhale for 4, hold for 4, inhale for 4 and repeat)
Three Part Breath (Inhale to belly, expand to ribcage, expand to chest, release exhale belly, ribcage, and chest)
Mindful and intentional movement used to balance and relax the body is known as...?
Yoga
Andy is hiking in the woods and comes across a deer, the deer stands watching Andy for some time and eventually leaves. Andy continues walking the path and eventually runs into a bear cub, Andy quickly walks back up the path and scans his surroundings as he goes. Which trauma response are the deer and Andy engaging in?
Freeze and Flight - the deer initially freezes upon seeing Andy, then flies away, Andy sees the bear cub and flies away quickly to escape a potential mama bear.
What staff member is an extreme couponer and once brought the price down from $100 to $25 on groceries
Blanca