Mindfulness
Breathing in for 4 seconds, hold for 4 seconds, blow out for 4 seconds is an example of...
What is Boxed Breathing
Distress tolerance includes ways to handle cr____ situations.
What are crisis
The middle path is all about one thing, think what a person does while standing on beam.
What is Balance
Emotional regulation means taking charge of your _____.
What are emotions (feelings)
Interpersonal effectiveness is about having ______ relationships with others.
What is positive (good)
Reasonable Mind and Emotional Mind connect in the middle to become... (rhymes with prize)
What is Wise Mind
Distracting yourself with ACCEPTS skill is a good way to distract. What does the A stand for in ACCEPTS? Think things you do after school that starts with the letter A.
What are Activities
_________ messages are the best way to communicate feelings, not "you" messages.
What are "I" messages
Name an emotion that begin with the letter A
What are______anxiety, anger,
True of False. Saying no to a request is always a selfish thing to do.
What is false
When you are thinking with feelings and urges this is an example of...
What is Emotional Mind
The STOP skill stands for Stop, Take a step back, ______ and Proceed Mindfully.
What is Observe
Middle path means the opposites accepting yourself and making changes. What is the opposite of happy?
What is sad
Name one thing that is a pleasant activity for you.
What is....
The GIVE skill means be Gentle, act Interested, Validate and communicate in an E__y manner. Think opposite of hard.
What is easy
When you are thinking ruled by facts and logic this is an example of...
What is Reasonable Mind (or logical mind).
In 54321 which sense is number 5?
What is vision (seeing)
Name one behavior you would like to change.
What is....
The PLEASE skill stands for treat Physical illness, balance Eating, Avoid mood-altering substance, Balance sleep and getting E________
What is exercise
DEARMAN is a way to communicate and get someone to do what you want. The D in DEARMAN means D_sc__be the situation. It's the first thing you do.
What is Describe
Being _______while making coffee, doing chores, and taking a bath is a good way of practicing mindfulness.
What is aware (present)
In the crisis survival skill IMPROVE the moment, I Imagery, M Meaning, P Prayer, R________, O One thing in the moment, V Vacation, and E Encouragement. What does the R stand for?
What is Relaxation
The Middle path in DBT is a balance between two thing. These are the dialectics. One starts with Acc_____ and the other with Cha___.
What are Acceptance and Change
Experiencing an emotion by observing it, experiencing it and not trying to hold onto it is called Riding the W___
What is Wave
To maintain your self-respect you can use the FAST skill. Name one of the steps in the acronym FAST. Hints F__r, Ap_____ies, St__k, Trut___l
be Fair, no Apologies, Stick to values and be Truthful