DEARMAN
What does the D in Dearman stand for?
Describe.
What does the G in GIVE stand for?
(be) Gentle.
What does the F in FAST stand for?
Be Fair to yourself and to the other person
Core mindfulness helps you achieve what state of mind?
What is "Wise Mind"
Evaluating the self, as well as events in life in extreme terms. It is either all good or all bad, either black or white, nothing in between. Even small imperfections seem incredibly dangerous and painful. It involves using terms like "always", "every" or "never" when they are false and misleading.
What is "SPLITTING"
What does the E in DEARMAN stand for?
Express.
What does the I in GIVE stand for?
What does the A in FAST stand for?
(no) Apologies.
No Apologetic dramatization. No apologizing for being alive, or making a request at all. No apologies for having an opinion or for disagreeing
If you are letting your feelings dominate your thinking you are in what state of mind?
Emotion Mind.
a psychological term referring to a cognitive distortion regarding a communication obstacle where one "judge[s] or decide[s] something without having all the facts; to reach unwarranted conclusions".
What is "Jumping to Conclusions"
What does the first A in DEARMAN stand for?
Assert.
What does the V in GIVE stand for?
Validate.
What does the S in FAST stand for?
Stick to values.
Stick to your own values. Be clear on what you believe is the moral way to act or think.
If you let logic dominate your mind with no regard to feelings you are in what state of mind?
Reasonable Mind.
an exaggerated or irrational thought pattern involved in the onset and perpetuation of psychopathological states, especially those more influenced by psychosocial factors, such as depression and anxiety
What are "Cognitive Distortions"
What does the R in DEARMAN stand for?
Reinforce?
What does the E in GIVE stand for?
(use an) easy manner
What does the T in FAST stand for?
Truthfulness.
Truthful. Don’t lie, act helpless, exaggerate, and no excuses.
Involves realizing thoughts and feelings for what they really are, like passing sensations or irrational things that we tell ourselves - instead of what we think they are like feelings that will never end or factual truths. The goal of defusion is not to help you avoid the experience, but to make it more manageable for you.
What is (cognitive) "DEFUSION" (ACT)
type of breathing where you breathe in for a count of 4, hold for a count of 4, breathe out for a count of four and hold for a count of four...etc
What is "Square Breathing"
What do the letters MAN stand for in DEARMAN?
Mindful, appear confident and negotiate.
What is the goal of "GIVE"?
What is to get or keep a good relationship (Relationship effectiveness)
What is FAST used for?
Self-Respect effectiveness.
ACT focuses on 3 areas...
Accept your reactions and be present
Choose a valued direction
Take action.
central beliefs that people hold about the self, others and the world which are formed at an early age which include, "I'm not good enough".
What are "Core Beliefs"