Mindfulness and the 3 States of Mind
What tool do we use to access wise mind?
Mindfulness
How do you know when to use distress tolerance?
When you are in a highly stressful situation that has a high potential for negative outcomes.
What is dialectics in DBT?
The balance of acceptance and change
What is the purpose of Emotion Regulation?
To take control of your mind and to reduce your vulnerability to emotion mind
Name one of the factors to consider when interacting with another person
priorities, capabilities, timeliness, homework, authority, rights, reciprocity, respect.
What is the synthesis of reason mind and emotion mind?
Wise Mind
What does the acronym STOP stand for?
Stop
Take a step back
Observe
Proceed mindfully
What is a value?
Values are activities, ideas, things that give our lives meaning.
What is opposite action?
Acting opposite to an emotions action urge
Name the skill you use to combat worry thoughts
Cheerleading statements
List 3 examples of how you know that you are in emotion mind?
Examples: emotion driven thoughts and behaviors, acting impulsively, irrational, not thinking about facts, etc.
Distress tolerance means to survive a crisis without____
Making it worse
What is an "anchor point" in family rhythms?
When do we use the skill of Problem Solving?
When you are experiencing a justified emotion and you would like to change it by finding an effective solution to your problem.
When do you use the DEARMAN skill?
List the What and How skills of Mindfulness
How: Non-judgmentally, one-mindfully, effectively
When do we use the skill of radical acceptance?
When we are denying or rejecting reality. We must first accept/acknowledge reality before we can make change.
What are "towards moves" and "away moves" on the Choice Point?
Towards moves are behaviors we do that move us toward the life we want to live and the people we want to be. Away moves are behaviors that take us away from the life we want to live, away from our values, and away from the person we want to be.
What skill do you use to check if your emotion is justified?
Checking the Facts
What are the corresponding skills for each of the goals of Interpersonal Effectiveness?
Objective - DEARMAN
Relationship - GIVE
Self-Respect - FAST
What does it mean to be one-mindful and effective in mindfulness?
One-mindful: to do one thing at a time, let go of distractions, think of one thing at a time
Effective: Focus on what works, be willing to play by the rules, let go of having to be right, keep your eye on what you want in the long run, let go of vengeance and useless anger that hurts you and doesn't work
It is important to practice distress tolerance skills when not in distress in order to build ______ _____
Muscle Memory
How can we unhook ourselves from difficult thoughts and feelings?
by using skills we learn in DBT
What is one function of emotions?
Emotions communicate information to ourselves that something is happening
Emotions communicate and influence others
Emotions prepare us for action
What are the three goals/priorities of Interpersonal Effectiveness?
Objective
Relationships
Self-Respect