Mindfulness
The 3 States of Mind
What is Emotional Mind, Reasonable Mind, Wise Mind?
Having emotions are helpful for these reasons.
What is (1) Emotions give us information, (2) Emotions communicate to and influence others, and (3) Emotions motivate us and prepare us for action?
Comparing yourself to others or doing something nice for someone are examples of what distress tolerance skills.
What is Wise Mind ACCEPTS?
This concept teaches us that two things can be true at the same time.
What is Dialectics?
These skills involve taking care of any physical illnesses, practicing good sleep hygiene, and getting regular exercise.
What are the PLEASE skills?
The What Skills
What is Observe, Describe, Participate?
Name 3 components of an emotional experience.
What are thoughts, internal body changes, action urges, external face and body changes, and actions?
Petting your dog, stretching, and smelling your favorite lotion are examples of what distress tolerance skill.
What is Self-Soothe with the Six Senses?
This thinking trap involves predicting the future negatively without considering other, more likely outcomes.
What is catastrophizing?
This skill involves acting counter to your emotions when your emotions do not fit the facts of a situation.
What is opposite action?
The How Skills
What is Don't Judge, Stay Focused, Do What Works?
These factors make you more susceptive to intense emotional experiences.
What are vulnerability factors?
Imagining a relaxing scene, finding meaning in challenging experiences, and taking a brief "vacation" are examples of what distress tolerance skill.
What is IMPROVE the Moment?
DBT encourages us to replace the word _____ with _____ to help us think dialectically.
This skill involves perceiving your own feelings, thoughts, and actions as making sense in a particular situation.
What is self-validation?
Quality paying attention to your breathing is an example of which "what" skill.
What is Observe?
This skill involves doing one thing each to to help yourself feel competent and in control of your life.
What is build mastery?
This distress tolerance skill is particularly helpful when emotional arousal is VERY high.
What is TIPP?
Validation does not equal __________.
What is agreement?
Actively listening, being mindful of nonverbal communication, showing tolerance for someone's feelings, and responding in a way that shows you take a person seriously are all examples of what skill.
What is validation?
Describing your least favorite food using only factual, descriptive language is an example of what "how" skill.
This skill involves making a plan ahead of time so that you are prepared when there is a threat or intense emotions.
What is cope ahead?
What is radical acceptance?
What is a Dialectical Dilemma?
____________ increases the frequency of a behavior by providing a "rewarding" consequence (e.g., a compliment, praise, money).
What is positive reinforcement?