Mindfulness
What does Wise Mind refer to?
The balanced mind that integrates Reasonable/Logic Mind and Emotion Mind.
What does the STOP skill stand for?
Stop, Take a step back, Observe, Proceed Mindfully
What does PLEASE help you manage
Physical vulnerability that increases emotional suffering / noticing physical things that may be contributing to emotional distress
What does DEAR MAN help with?
Assertively asking for what you want or saying no
What does DBT stand for?
Dialectical Behavioral Therapy
Name one core mindfulness skill starts with "O"
Observe
Name one self-soothing sensory category
Sight, sound, touch, taste, or smell
Name one component of the PLEASE skill
treat Physical illness, balanced Eating, avoid mood-Altering substances, balanced Sleep, Exercise
What DBT acronym helps you maintain relationships while requesting something?
GIVE (gentle, interested, validate, easy manner)
What does "dialectical" mean in DBT?
Two seemingly opposite things can both be true at the same time
What is the goal of mindfulness in DBT?
Increasing awareness of the present moment without judgment.
What is the purpose of the TIPP skill
Quickly reducing intense emotional arousal
What does Opposite Action mean
Acting opposite to an emotion's urge when the emotion doesn't fit the facts
What does Reinforce mean in DEAR MAN
Explaining the positive results of meeting your request
What is the purpose of a "skillful behavior" in DBT?
Acting in a way that moves you toward your long-term goals instead of short-term urges
What does "non-judgmentally" mean in mindfulness practice?
Not judging thoughts/feelings as good or bad - simply noticing them.
Give an example of an ACCEPTS distraction strategy
Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, Sensations
What's the first step in changing an emotion?
Identifying and naming the emotion
What does FAST help you maintain?
Self-respect
Fair, Apologies (no excessive apologies), Stick to values, and Truthful
Give an example of dialectical thinking
"I'm struggling right now and I'm happy"
"I'm doing the best I can and I can try to do better"
Explain the difference between "Participate" and "Observe"
Observe means noticing experiences; participate means fully engaging in them
What is the difference between crisis survival skills and emotion regulation skills?
Crisis survival skills help you tolerate pain in the moment; emotion regulation skills help you reduce vulnerability and change emotions long-term
What is a vulnerability factor?
Something that makes you more likely to have strong emotions
Why is "clarity" important in interpersonal effectiveness?
Because unclear communication leads to unment needs and conflict
Explain problem solving as an emotional regulation tool
Identifying the problem, brainstorming solutions, evaluating options, and taking action