Mindfulness
What are the 3 states of mind?
For an extra 50 points: Do the chicken dance
Reasonable, Wise, Emotional
The ability to tolerate and survive crisis without making things worse
Distress tolerance
Define and give an example of Building Mastery.
Do at least one thing each day to feel competent and in control of your life.
Name one goal in interpersonal relationships.
Get your goals met in a situation; keep up or improve your relationships with others while getting what you want; keep up or improve your good feelings about yourself, respect your own beliefs, while getting your goals met.
What does dialectics mean?
The idea that two opposing ideas can be true at the same time
Name the 3 "What" skills of Mindfulness.
Observe, Describe, and Participate
What senses are used with the Self-soothe skills?
For an extra 100 points: tell us three things that make you fantastic
Seeing, Hearing, Tasting, Touching, Smelling, and Movement
Provide four tips to get better sleep.
Stick to a schedule, establish a bedtime routine, don't eat or drink a lot before bed, avoid caffeine and nicotine, exercise, keep your room cool, sleep primarily at night, keep it dark, quiet, no screens, take a hot shower or bath, don't rely on sleeping pills, don't catastrophize (tell yourself you'll fall asleep eventually).
DEAR MAN skill is used when obtaining your goal is most important.
Describe, express, assert, reinforce, be Mindful, Appear confident, negotiate
What does the FAST Skill stand for?
(be) Fair, (no) Apologies, Stick to values, (be) Truthful
Name the 3 "how" skills of Mindfulness
Non-judgmentally, one-mindfully, and effectively
STOP stands for...
(Name 3)
Stop, Take a step back, Observe what's going on inside and around you, Proceed mindfully.
Name two factors that make regulating emotions more difficult
Biology, genetics, physical health, mental health, lack of skills, moodiness, emotional overload
DEAR MAN skill is used when getting your needs met is the main goal. are does DEAR MAN stands for?
(name 4)
Describe, Express, Assert, Reinforce, Mindful, Appear Confident, Negotiate
What does it mean to cope ahead? Give an example.
Extra 100 points: What distress tolerance skill induces the human drive reflex in seconds by changing our physiology?
rehearse a plan ahead of time so that you are prepared to cope skillfully with emotional situations.
TIP
Focusing on what works is part of which skill (2 answers to this) ?
Effectively (which is part of the HOW skill)
some consider this the hardest skill in DBT, it involves fully accepting something that you feel is unacceptable
Radical acceptance
Tell me 2 functions of emotions
(1) emotions motivate and prepare us for action
(2) emotions communicate to and influence others
(3) emotions communicate and provide information to ourselves
3 Interpersonal Effectiveness Skills are remembered with the acronyms: DEAR MAN, GIVE, and FAST. What do the FAST skills help with?
Maintaining self-respect
Name and give examples of three types of thinking mistakes?
Labelling, mind reading, catastrophizing, disqualifying the positive, emotional reasoning, mental filter, black and white thinking.
Wordless watching is part of which skill?
Observe/Observing (which is part of the WHAT Skills)
Name four optional responses when facing a serious problem.
Solve the problem; Change how you feel about the problem; Accept it; Stay miserable; Make it worse.
Provide the action urge and opposite action for
(1) Fear
(2) Sadness
(3) Anger
Fear: Action urge is to escape or avoid and Opposite action is to approach
Sadness: Action urge is to withdraw, become passive, isolate and Opposite action is to get active
Anger: Action urge is to attack and Opposite action is to gently avoid, be a litter nicer to person, put yourself in the other person's shoes, try to see all perspectives
What does GIVE stand for?
(be) Gentle, (act) Interested, Validate, (use an) Easy (manner)
Provide three examples of how to validate.
Actively listen, make eye contact and stay focused, be mindful of verbal and nonverbal reactions to avoid invalidation, observe what the other person is feeling in the moment, reflect the feeling back without judgment, show tolerance, respond in a way that shows that you are taking the person seriously.