Emotional Regulation
what is an example of opposite action?
Being angry -> walking away
you are anxious about a task -> do the task
etc.
What is the key component/ characteristic of being mindful?
Being nonjudgemental / being present
When would you need to use a distress tolerance skill?
When feeling emotionally dysregulated
What does Interpersonal Effectiveness Skills mean?
skills which help us to: Attend to relationships. Balance priorities versus demands. Balance the 'wants' and 'shoulds' Build a sense of mastery and self-respect.
What is the balance of emotional mind and logical mind?
Wise mind!
What are some mindful activities ?
Listening to music, meditating, being outside, playing with play doh, using different temperatures, etc
What is the acronym ACCEPTS tool used for ?
Positive distraction
When do we use "DEAR MAN"?
to assert yourself and effectively make a request to another person.
What two things do emotions affect?
Thoughts & behaviors
Fact or Myth: Some people, such as children or people cognitive disabilities, can not do mindfulness?
MYTH everyone can!
What are the three questions you should ask yourself being implementing a distress tolerance skill?
1. Am I able to solve the problem?
2. Is it an okay time to solve the problem?
3. Am I in wise mind enough to solve the problem?
According to DBT are boundaries a positive, negative, or luxury?
A positive!
What can we implement when we are experiencing an urge?
Urge surfing !
What is "Dialectics"?
dialectics reminds us that...
the universe is filled with opposing forces, everything and every person is connected in some way, change is the only constant, change is transactional
What tool can we utilize to look at the connection between vulnerability, prompting event, links, consequences, and problem behavior?
Behavior Chain Analysis
What type of mind should you be in when deciding to end a relationship ?
Wise mind!
What are the 5 natural emotions! (think CPT!)
anger, disgust, joy, sadness, & fear
What is an example of opposite sides that can both be true (dialectics)?
you can be independent and still need support
What are ways to self soothe according to DBT?
Sight, sound, smell, taste, touch, multisensory, and mind sense
What does walking the middle path mean?
Using dialectics!