Mindfulness
What are the “What” skills of mindfulness?
Observe, Describe, Participate.
What does TIPP stand for?
Temperature, Intense exercise, Paced breathing, Paired muscle relaxation.
Name a skill to increase positive emotions.
Do something enjoyable, plan fun activities.
What does DEAR MAN help you with?
Getting what you want or saying no effectively.
What does DBT stand for?
Dialectical Behavior Therapy.
Name one “How” skill of mindfulness.
Non-judgmentally, One-mindfully, or Effectively.
Name a self-soothing activity using your sense of smell.
Smelling a favorite candle, essential oil, or lotion.
What is the opposite action for sadness?
Do something active or pleasant.
What does GIVE help you with?
Maintaining relationships while being kind and respectful.
What does “dialectical” mean in DBT?
Balancing opposites: accepting yourself AND working to change.
What does it mean to be “non-judgmental” in DBT?
Notice things without labeling them good or bad.
What’s the purpose of the ACCEPTS skill?
To distract from distress using healthy activities.
What is one benefit of tracking your emotions?
You learn patterns and triggers, which helps with regulation.
What does FAST help you with?
Keeping your self-respect in tough conversations.
What is a "wise mind"?
A blend of emotional mind and rational mind.
True or False: Multitasking is encouraged in mindfulness.
False.
Give an example of IMPROVE the moment.
Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, Encouragement
What is the PLEASE skill for?
Managing vulnerability to intense emotions (treat Physical illness, balanced Eating, avoid mood-Altering substances, balanced Sleep, and Exercise).
Name one part of DEAR MAN and what it means.
Describe, Express, Assert, Reinforce, Mindful, Appear Confident, Negotiate
What’s an example of being in “emotion mind”?
Acting impulsively when angry.
Give an example of using one-mindfully at school.
Focusing only on writing during an essay test without checking your phone or talking.
What is radical acceptance?
Accepting reality as it is, even if you don’t like it.
Give an example of changing emotional exposure.
If watching sad movies increases sadness, choose comedies instead.
What’s a scenario where you might use GIVE?
Comforting a friend or staying calm during conflict.
What does “effectiveness” mean in DBT?
Doing what works, even if it’s not what you feel like doing.