Distress Tolerance
Determining what is in and out of my control helps me do this.
Radically Accept
This is a script that I can write to help myself say no or ask for what I want/need and get it more often.
DEAR MAN
What is a common myth about an emotion?
Sometimes I have the wrong emotion.
I must be weak if I feel sad or anxious. Some emotions are bad.
If I’m the only one who has this emotion, I shouldn’t be feeling how I feel.
It is OK to ignore painful or difficult emotions.
I am a bad person because I feel depressed (or worthless, guilty, anxious, etc.).
I’m supposed to always feel happy.
I have to yell when I’m angry.
I shouldn’t feel emotions.
ETC.
What does CBT stand for?
Cognitive Behavioral Therapy
Give an example of a common grounding technique.
5-4-3-2-1
What does the A in ACCEPTS stand for?
Activities
This is an example of what?
I-statement
What do emotions do for us?
Motivate us
Help us communicate to others
Help us understand others
Give us information
"I missed the bus and now I'm going to miss first class and I won't be able to take my test and I'll fail the class and have to take summer school so my whole summer is ruined."
What thought distortion is this an example of?
Catastrophizing
The things we find most important in our lives that can dictate our actions.
Values
What acronym is for helpful for replacing negative events/thoughts with more positive ones, in the moment.
IMPROVE
FAST is our skill that helps us keep our self-respect in relationships. What does the A stand for and explain why it's important.
Apologies. We don't want to over apologize. Apologies imply we've done something wrong, therefore we only want to apologize when we've made a mistake. Expressing our feelings or needs does not warrant an apology.
How could I build mastery?
Give an example.
By doing something I'm already good at, to continue building feelings of confidence/capability/accomplishment.
The purpose of challenging thoughts is not to get rid of big emotions entirely but instead to what?
Decrease the intensity of the big emotions so we can better manage them and the distressing situation.
Give an example of when someone might use self-soothe.
uses 5 senses to create a relaxing environment
This skill is recommended for when we are in extreme distress - at our MAX!
TIPP
GIVE
What is the purpose of the PLEASE skill?
To reduce emotional vulnerabilities
Name a thought distortion and give an example of it
any distortion with example
What does it mean to be in wise mind?
To use reasonable and emotion mind to have an all-encompassing understanding of the situation. (Not just reason and not just emotion)
What state of mind was I in?
Emotional Mind
This is the beginning of a DEAR MAN script. THE R of DEAR is missing. What does the R stand for and create an example for this script.
"The past few times I have hung out with you, I've received insults about my appearance."
"I feel confused and upset when comments are made about my appearance because it's disrespectful and not friendly."
"Moving forward, I would like you to stop making these comments."
"I would like to stay friends because we have a lot of common interests, but if these types of comments don't stop then I will have to distance myself."
Give an example of coping ahead of time.
example with a situation and coping skills for different moments of that situation
situation - thoughts - feelings - behaviors - challenged thoughts - changed feelings
A potential obstacle for interpersonal effectiveness.
Identifying needs
Negative predictions
Overwhelming emotions
Situations out of our control