Interpersonal Effective
What are to DBT communication skills used to get what you need and resolve conflict?
DearMan and Raven
Why is it hard to use coping when emotions are high?
When emotions are high, thinking processes are low.
communication, distress tolerance, mindful awareness
how long do emotions last and why?
2 minutes because they are chemicals that burn up
bonus: past 2 minutes is a ___. past a week is a ____.
mood, symptom
GIVE
bonus points: 100 what does GIVE stand for?
Gentle, Interested, Validate, Easy Manner
What skill can you use while in crisis?
TIPP
temp change, intense exercise, progressive muscle, paced breathing
What is emotional mind?
What is the easiest happiness chemical to hack?
Dopamine: Reward chemical
eat, complete task, celebrate wins, self-care
What was the biggest event that happened in programming this week?
BABY born
What is the skill to maintain your self respect?
FAST
Bonus: 100 What does FAST stand for?
Fair, no Apologies, Stick to values, be Truthful
When you need to distract from people, events, or feelings what skill should you use?
ACCEPTS
activities, contributions, comparisons, emotions, push away, thoughts, sensations
What is reasonable mind?
Ruled by facts and logic
cool, rational, task focused
Name all four happiness chemicals? What is something you can do to release all four chemicals?
Dopamine, Oxytocin, Serotonin, Endorphin
Exercise and laugh
Tina Tuner
What helps you to make peace, avoid assumptions, reduce conflict, and reduce anger?
THINK first
think of others perspective, have empathy, interpretations, notice the help given, Kindness
What should you use to self soothe?
5 senses
Bonus: what is the strongest sense you have
- smell
What is Wise Mind?
Using emotions and logic together to be balanced, have common sense and wisdom
Name the grounding skills we practiced using senses?
5 see, 4 feel, 3 hear, 2 smell, 1 taste
What did you learn this week that will help you in the future with everything you do? You gained dopamine and skill.
signature writing
What are the two steps for saying "NO"
validate other's needs, request, desire
state a clear preference not to do it
What skills do you use when you can't escape a situation but want to make it easier?
IMPROVE
Imagery, Meaning, Prayer, Relaxing, One thing at a time, Vacation, Encouragement
What are ways we can utilize our wise mind more?
Think, pause, use experience, learned knowledge from experiences, recognize triggers and warning signs, show understanding, don't judge, etc.
Name three of the 18 things mentally strong people do?
move on, keep control, stay happy, kind, take calculated risks, energy on present, responsibility for past, celebrate others, willingness to fail, time alone, work hard, have stay power, evaluate core beliefs, energy wisely, productive, tolerate discomfort, reflect on progress
What is something that really made you laugh this week?
ANY ANSWER