Mindfulness
5 senses: seeing, hearing, tasting, touching, smelling
The 3 DBT mind states are Emotional Mind, Rational Mind, and this.
The Wise Mind
This DBT skill stands for Stop, Take a step back, Observe, and Proceed. What is this skill called?
The STOP technique
This type of statement starts with "I feel..."
What is an I-statement
Fight, flight, freeze, and fawn are examples of this type of response
What is a survival response?
Name 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, 1 thing you can taste
Naming your emotion in the moment accurately helps you do this
Reduce the intensity
True or False: Radical Acceptance means fully approving of what happened.
False. (it means accepting reality, not approving of it.)
Listening without interrupting and reflecting back is called
Active Listening
Name 2 triggers that can increase the relapse risk
People, places, emotions, stress, boredom, etc.
To practice mindfulness means to observe something _________________.
Emotions have 3 parts: thoughts, body sensations, and _______
behaviors
TIPP is a crisis survival skill. What does the "T" stand for:
T:______________
I: Intense exercise
P: Paced Breathing
P: Progressive Muscle Relaxation
Temperature
Rolling eyes, poor eye contact, leaning away from someone are all examples of what?
non-verbal communication
What is the freeze response
What is the present moment
Opposite action is used when your emotion does not fit the facts. True or false.
True!
Name 2 ACCEPTS distractions skills:
A
C
C
E
P
T
S
A: Activities
C: Contributing
C: Comparisons
E: Emotions
P: Pushing away
T: Thoughts
S: Sensations
This skill involves setting limits while staying respectful
What is boundary setting
This part of the brain controls decision making, impulse control, and isn't fully developed until your later 20s.
What is the prefrontal cortex
Name one of the three "What" skills. This is how we practice mindfulness
What are Observe, Describe, or Participate
PLEASE skill (treating physical illness, eating, avoiding mood altering substances, balanced sleep, exercise) helps reduce your vulnerability by taking care of this:
What is your physical health
Splashing cold water or holding ice helps reset this system in our body
What is our nervous system
Name what the V stands for in the acronym GIVE:
G: Be Gentle
I: Act Interested
V: ___________
E: Easy-manner
V: Validate
The brain's alarm system that detects danger is called this
What is the amygdala