Mindfulness
Mindfulness can only be practiced while sitting alone in a quiet space.
True or False
False
What does "Radical" in Radical Acceptance mean?
Totally, all the way, completely, etc
In what distress tolerance skill would you listen to sounds of the city?
Self soothing
What does T I P stand for?
Tip the Temperature
Intense Exercise
Paced Breathing
Paired Muscle Relaxation
What does "DBT" stand for?
Dialectical Behavior Therapy
When practicing Mindfulness, the goal when dealing with Thoughts is to:
a) ignore them
b) suppress them
c) observe them
c) observe them
True or False ... I don't have to like what I accept in Radical Acceptance.
True
Give an example of the skill distracting WITH DIFFERENT EMOTIONS
Reading a book, watching a movie, listen to music, etc
What DBT skill asks you to put your face in cold/ice water?
TIP the temperature.
How many group member are in our Wednesday morning DBT group?
Not including Esette and David
9
WISE MIND can be thought of as the intersection of, or balance of, what two other minds.
REASONABLE MIND and EMOTIONAL MIND
or
DOING MIND and BEING MIND
What is the Distress Tolerance skill that is like a fork in the road between "rejection" and "acceptance"?
Turning the Mind
What does the "I" in IMPROVE, from Improving the Moment, stand for?
Imagery
Paced Breathing, one of the two "P"s in TIPS, is the skill to slow the pace of inhaling/exhaling down to
a) 15 or 16 breaths per minute
b) 5 or 6 breaths per minute
c) 9 to 10 breaths per minute
b) 5 or 6 breaths per minute
Paired with half smiling, this other acceptance skill helps you accept reality...
Willing hands
From these three choices, the BEST way one could practice Mindfulness of Thoughts is by imagining that your mind is:
1) A conveyor belt, and that thoughts are coming down the belt.
2) A railroad track, and that thoughts are train cars going by.
3) A white, or hot pink, room with two doors. Through one door, thoughts come in; through the other, thoughts go out.
Trick question. All three are good, there is no BEST way to practice this skill
True or False ... Willfulness is about being ready to enter and participate in life fully
False.
That is the definition of Willingness.
What do each of the four letters in the STOP skill stand for?
Stop
Take a step back
Observe
Proceed Mindfully
The "I" in TIPS stands for Intense Exercise.
What minimal amount of time of Intense Exercise is recommended to benefit from this skill?
20 to 30 minutes of exercise
Besides Esette and David, name another therapist that has helped co-facilitate this group.
Joe, Jen, Dorin, Monica, Kevin, Camille
In being Mindful of Current Thoughts, one of these is NOT correct:
Observe your thoughts
Adopt a curious mind
Thoughts are not important
Try not to to block or suppress thoughts
The incorrect answer is: Thoughts are not important
The correct answer is: You are not your thoughts
Which of the following statements is NOT part of Radical Acceptance?
a) Denial changes reality
b) Rejecting reality turns pain into suffering.
c) Refusing to accept reality can keep you stuck in unhappiness, bitterness, and anger
a) Denial changes reality
ACCEPTS is a Distracting skill. Define four of the seven letters in ACCEPTS
Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, and Sensations
The TIP skills are intended to decrease emotional arousal.
The nervous system consists of two parts. What is the name of the part of the nervous system that increases emotional regulation by decreasing emotional arousal?
Parasympathetic nervous system.
The other part, the sympathetic nervous system, activates fight-or-flight.
Name the four Skill Modules taught in DBT.
Mindfulness
Distress Tolerance
Interpersonal Effectiveness
Emotional Regulation