Distract/ Self-Soothe/ IMPROVE
Mindfulness Overview:
"What" and "How"
"What" and "How"
Stuff
Build Mastery/ Cope Ahead
Dialectics
100
Self-soothing focuses on which of the five senses?
All five
100
What are the "What" and "How" skills?
Mindfulness “What” skills:
- Observe
- Describe
- Participate
Mindfulness “How” skills:
- Nonjudgmentally
- One-Mindfully
- Effectively
100
In golf, what is a birdie?
A score of one stroke under par
100
What acronym are Build Mastery and Cope Ahead part of?
ABC PLEASE
100
Entering the paradox of “yes” and “no,” “true” and “not true,” at the very same time.
What are Dialectics?
200
T/F: distress tolerance skills are meant to make you feel better
False. They are meant to help you get through a painful situation and refrain from impulsive actions
200
What is the difference between Observing and Describing?
- Observing is simply noticing or paying attention with purpose
- Describing is assigning a label or putting into words something observed
200
What are the three Deathly Hallows?
- The Resurrection Stone
- The Cloak of Invisibility
- The Elder Wand
200
T/F: Build Mastery involves doing the same thing repeatedly without increasing or decreasing intensity
False
200
T/F: Change is the only constant
True
300
What does “P” stand for in ACCEPTS?
Pushing away worries
300
T/F: Discriminatory judgment is more effective than evaluative judgment
True
300
What does HBO stand for?
Home Box Office
300
What module are Build Mastery and Cope Ahead part of?
Emotion Regulation
300
Use this type of thinking rather than "either-or"
What is "both-and" thinking?
400
Focusing on the positive aspects of an otherwise painful situation is an example of what part of the IMPROVE skill?
M – Meaning making
400
Describe what you see
...
400
How many “tetriminos” are there in Tetris?
Seven
- “I”
- “O”
- “T”
- “J”
- “L”
- “S”
- “Z”
400
When coping ahead, how should you imagine the situation?
As if you’re IN the situation NOW.
400
Dialectics helps us to be more what?
Flexible and approachable; avoid assumptions and blaming
500
Name a goal of Distress Tolerance
- Survive crisis situations
- Accept reality
- Become free of intense emotions, urges, and desires
500
Name a goal of Mindfulness Practice
- Reduce suffering and increase happiness
- Increase control of your mind
- Experience reality as it is
500
What Hawaiian practice celebrates and pays respect to deities, nature, history, genealogy, and culture?
Hula
500
What is the goal of ABC PLEASE?
Reduce vulnerability to Emotion Mind
500
What is meant by “change is transactional?”
You affect others and others affect you