Emotional Regulation
Name 10 emotions.
Game leader decides.
What are the 3 components of the "HOW" skill?
What is nonjudgmentally, one-mindfully, and effectively
What is distress tolerance?
What is surviving a moment of discomfort and crisis.
What does the Give Skill stand for?
What is Gentle, Interested, Validate, Easy Manner
What is DBT?
What is Dialectical Behavior therapy. A therapy approach developed to help people manage overwhelming emotions.
How many seconds in and out for paced breathing?
What is 2-3 in and 4-6 out, or 5 in and 7 out.
List the 3 components of the "HOW" skill.
What is non-judgmentally, one-mindfully, and effectively
What do you need to use for self-soothe? Hint: It is 5 things
What is use your 5 senses as you can for mindfulness.
What is the acronym for the FAST Skill?
What is Fair (to yourself and others), Apologies (only when needed), Stick to values(keep your morals), Truthfully (do not lie)
What is the purpose of Behavioral Activation?
What is to get you to do things you once enjoyed and seeing people support you even if you do not feel like it.
Use this when emotions do not fit the facts and acting on these emotions make you feel worse
What is opposite action
What are you doing with the describe component of the "WHAT" Skill?
What is putting words to the experience.
T.I.P.P. Skill? must give examples
Temperature, Intense Exercise, Paced Breathing, Paired Muscle Relaxation. GIVE Examples
What is the goal of interpersonal effectiveness?
what is to Be skillful in getting what you want and need from others, building relationships and ending destructive ones, and walking the middle path.
What are the 4 branches of DBT?
What is Distress Tolerance, Core Mindfulness, Emotional Regulation, and Interpersonal Effectiveness.
Is it true that Negative feelings are bad and destructive? Explain
What is False. Bad things happen in life, and sad or angry emotions can be a normal reaction. People choose to behave destructively, but emotions are not bad.
What is mindfulness?
What is paying attention on purpose, being nonjudgmental, and allowing each moment to come and go
Explain pros & cons
What is to be used when you have to decide between two courses of action
Explain the "A" in DEARMAN.
What is Assert by asking for what you want or saying no clearly.
What does it mean to be the "OG" of the room?
What is the person in group who has been here the longest and/or knows many skills and is able to assist peers and staff when needed.
Is it true that painful emotions should be ignored?
Explain wise mind.
what is a balance of reasonable mind and emotional mind in order to walk the middle path. It is a balance of doing and being.
What is half-smile and willing hands?
What is to remember your face and hands to communicate to your brain to tell brain, or trick the brain, to what you really are feeling is not necessarily true.
Explain Radical Acceptance.
What is completely and totally accepting something from the depths of your soul, with your heart and your mind.
What is WTMP. Explain
What is replacing that "black and white" with gray area and finding a middle groud to work toward healthy balance between acceptance and change.