Emotional Regulation
What is validation? Demonstrate
show someone you understand the feeling they are experiencing or you can see their point of view
What are the GIVE and FAST skills?
be gentle, act interested, validate, use an easy manner
be fair, no apologies, stick to values, be truthful
What does DBT stand for? What is its purpose?
Dialectical Behavioral Therapy; two opposites can exist and be true at the same time; it teaches us how to handle distress, practice being in the moment
choosing to accept and move forward even if you are not happy/pleased. being willing to accept reality.
What does STOP stand for? Role play using the STOP skill
stop, take a step back, observe, proceed mindfully
Name one type of thinking error?
emotional thinking, jumping to conclusions, all/nothing thinking, discounting the positive, exaggerated thinking (minimizing/magnifying)
Demonstrate DEAR MAN skill
describe the facts, express with I statements, assert (no aggression), reinforce, be mindful, appear confident, negotiate when possible.
Fill in the blank: ________ and ___________ are needed in order to manage stress in a healthier way.
acceptance and change
List the PROS/CONS of being at SYTF
speakers choice
True or False: Mindfulness can be practiced by sitting and listening to your surrounding or by people watching.
True: mindfulness is the practice of being aware of the present moment.
True or False: Your physical and mental health affect each other.
True.
Name the four main topics of DBT
Mindfulness, Interpersonal Effectiveness, Emotional Regulation, Distress Tolerance
What does the acronym ACCEPTS stand for? and how do you practice it?
activities, contributing, comparisons, emotions, pushing away, thoughts, sensations
What are the three states of mind? How do you use this skill?
How do we practice opposite action?
1. acknowledge our feelings
2. how can I regulate myself?
3. Observe body language and behaviors of self
4. what new behavior can I engage in that will be helpful.
5. Stay focused and commit to the helpful action.
6. observe again? did anything change?
Name one dialectic (two things that can be true at the same time).
I am strong yet vulnerable, I want to change but I am scared of the unknown, I am angry at someone, but I still care about them. I am doing the best I can, and I can do more/better, etc.
Name one activity in the acronym IMPROVE
Imagery, Meaning, Prayer, Relaxation, One, Vacation, Encouragement
Role Play/Describe how to use the "What/How" skill
What: observe our experience (internal), describe what we are experiencing, participate (engage in a mindful activity)
How: Don't Judge (notice do not label), Stay focused, do what works (remember what the goal is act accordingly)
ANGER, JOY, SADNESS, FEAR
i.e. i ball my fists, i feel hot, my heart races, etc.
Give an example of practicing mindfulness
5 senses exercise, square breathing, progressive muscle relaxation, deep breathing, etc.