MONDAY
Define Radical Acceptance WITHOUT using the terms 'Radical' or 'Acceptance'
To fully and wholly acknowledge all aspects of our reality, to come to terms with the fact that life happens and we do not always have control, the decision to focus on what we can control and make peace with the rest, it is what it is- now what?
What is the definition of Mindfulness? WITHOUT using the words 'mind' or 'mindful'?
Focusing your thoughts on the present, current moment, without judgment
MUST SPECIFY W/O JUDGMENT
What treatment modality does DEAR WOMAN come from? Be as specific as possible.
Full points: DBT- Interpersonal Effectiveness
Half points: DBT
Explain what a coping ladder is, how you make one, and how you use it.
Coping Ladder= a cope-ahead plan that corresponds to each mood rating on the distress scale.
To make one, you must identify and assign the thoughts, emotions, behaviors, and physical sensations that you experience at each mood rating. Then, you must identify helpful coping strategies that can be used at each rating, and assign those as well.
Our coping ladder can be used by everyone in our support system- it's as simple as identifying our mood rating, then picking a coping technique to use that we have previously identified as helpful. Make copies and pass them around to help others help you!
What does SEEDS stand for?
Sleeping
Eating
Exercise
Dr's orders
Self-care/something special
Pretend to jump rope for 30 seconds with an imaginary jump rope.
Must be committed!
A day on ____ is longer than a year on ____.
Venus; Venus
Radical Acceptance sometimes FEELS like we have to _____; in reality, Radical Acceptance means we have to _____.
Suck it up, deal with it, think it's fair, let it go, 'you're going to do this and you're not going to complain'
Acknowledge and accept our emotions, face reality, acknowledge what is in our control and focus our efforts and energy on those things
WHAT are the steps to practicing mindfulness?
1. Observe
2. Describe
3. Participate
What does the acronym DEAR stand for, and what does it represent?
DESCRIBE THE SITUATION
EXPRESS EMOTIONS
ASSERT NEEDS AND WISHES
REINFORCE POSITIVE BEHAVIOR
^Represents the WHAT of communication
What types of skills should I assign to my lower mood ratings vs. my high mood ratings?
Lower mood ratings make it easier for us to access skills which require more thinking, planning, remembering, etc. Skills that involve writing, reflecting, remembering and following a long acronym, etc. best fit here.
Higher mood ratings diminish our abilities to think clearly, recall information, execute plans effectively, communicate, etc. Skills that do NOT require a lot of recall, thinking, planning, communication, or preparation best fit here.
Define what 'Activities of Daily Living' are and provide examples.
Day to day functions the average person must attend to; bathing, dressing, grooming, chores, responsibilities, eating, exercising, sleeping, etc.
Do a 30 second interpretive dance to a song of the group therapists' choice.
Dance style of your choice
Which animal is the most successful hunter?
Dragonflies; 90% success rate
Lions: 20-25% success rate
How many times do you need to use Radical Acceptance to accept an undesirable situation?
As many times as needed, as often as needed
HOW do we practice the 3 steps of mindfulness?
1. Observe non-judgmentally
2. Describe one-minded
3. Participate effectively
What does the acronym WOMAN stand for? What aspect of communication does it represent?
WILLINGNESS TO TOLERATE NOT GETTING YOUR WAY
OBSERVE THE INSIDE
MINDFULNESS TO CURRENT EXPERIENCE
APPEAR CONFIDENT
NEGOTIATE
^represents the HOW of communication
How do I know when I am in the crisis zone?
I am feeling unsafe towards myself or others.
Explain what HALT stands for and how each letter negatively impacts the CBT cycle.
HUNGRY
ANGRY
LONELY
TIRED
You're an aggressively cheerful door-to-door salesman: go around the room for 1 minute and try to sell a product to unsuspecting group members. Must pitch to at least 3 people
Extra 50 points if anyone actually buys the product
Which human organ can regenerate itself back to full size, even if a sizeable portion is removed?
The Liver
What is Voluntary Suffering? How does Radical Acceptance help us avoid it?
Voluntary suffering is when we try to fix, control, deny, change, or otherwise influence something in our reality which we have no control over. The more we try to fight reality, the more intense our stress, anxiety, and discomfort gets, which leads us to suffer much more than we would if we acknowledged our realities, radically accepted them, and focused on something else.
Name the activities we engaged in during What & How and which mindfulness step they corresponded to
1. Observe non-judgmentally- Spot the Difference
2. Describe one-minded- Draw and Describe
3. Participate effectively- How-To Drawing
What are the 3 A's of communication?
ASK
ASSERT
APOLOGIZE
Explain the correlation between mood ratings and crisis
Mood rating does NOT define whether or not someone is in crisis; urges to engage in/engaging in the 4 harms are what constitute a crisis.
An individual could be at a 10 on the distress scale and still remain safe; another individual could be at a 6 on the distress scale and engage in harmful behavior.
If I assess my current functioning using HALT and find that I have answered 'yes' to any or all of the letters, what skill must I use to restore balance?
SEEDS!
Hungry= eat
Angry= eat, sleep, take meds, exercise
Lonely= sleep, take meds, self-care
Tired= sleep, eat, meds, self-care
Sing the national anthem- as much of it as you can remember
Must sing at least 3 different lyrics
How much does a white, fluffy cloud weigh on average?
Over 1 million pounds; roughly 200,000 elephants
Which of the following would someone need to radically accept?
Not liking their hair color, falling behind in math class, their best friend doesn't want to be friends with them anymore, having trouble falling asleep at night, driving makes them anxious
Name 3 ways in which a patient at Compass can use What & How to practice mindfulness throughout the day!
You can technically do anything mindfully! Check in, schoolwork, participating in skill, coloring, processing, experiential, individual sessions, lunch, the list goes on!
In order to get full points, team must list 3 specific methods and explain how they can be done mindfully.
List the 4 goals of Interpersonal Effectiveness
1. Maintain relationships
2. Effectively communicate needs
3. Uphold values
4. Validate others
Distress Tolerance has 2 categories of skills: Reality Acceptance and Crisis Survival.
Reality Acceptance skills are to _____; Crisis Survival skills are to ______.
When we are upset and SAFE
When we are upset and UNSAFE
Humans have needs that can be divided into a hierarchy and categorized by importance. Our physiological needs make up the foundation of this hierarchy- why is that?
If our most basic, physiological needs are unmet, we will not have the capacity to effectively meet goals or expectations in other, more complex areas of life.
Neglecting our basic needs will make it impossible to effectively meet our goals in a healthy way- I doubt you envision the best version of yourself is showing up tired, hungry, dehydrated, stiff, stinky, in a bad mood, without any meds in your system!
Recite the alphabet backwards in 20 seconds or less
Extra 30 points if you sing it in tune to the alphabet song
Which mammal has the thickest fur?
Sea Otters; they can have up to 1 million hairs per square inch.