Mindfulness
Distraction Skills
Self-Soothe/ IMPROVE Skills
Pros & Cons/Reality Acceptance
Random
100
What is Mindfulness?
Being present in the moment
100
What is the DBT acronym for distraction skills?
ACCEPTS
100
What is Self-Soothe?
Using the 5 senses to ground and comfort yourself
100
What is Pros and Cons?
Thinking about the good and bad outcomes of tolerating and not tolerating distress.
100
What is the purpose of distress tolerance skills?
Distress tolerance skills help you get through painful moments without making the situation worse.
200
True/False: Mindfulness is a relaxing activity and can help prepare you for sleep in the evening
False: Mindfulness is like exercise for your brain, it requires focus and attention. It is not always pleasant or relaxing, especially if you are attending to aversive, uncomfortable, or painful experiences
200
What is Contributing?
Refocusing attention from yourself to what you can do for others
200
What is IMPROVE the Moment?
Replacing immediate negative events or emotions with more positive ones.
200
This skill means accepting reality as it is instead of trying to change it.
Radical Acceptance
200
This is the DBT theory that explains that emotional sensitivity + an invalidating environment can lead to emotional dyregulation
Biosocial Theory
300
Give three examples of mindfulness activities
Body Scan, Meditation, Deep Breathing, Mindful Eating (Raisin Exercise), Teflon Mind, etc.
300
What is the difference between Push Away and Avoidance?
With the Push Away skill, you only push away the thought/distress temporarily. You must bring it back when you're better ready to manage it!
300
Give an example of Self-Soothe for each of the 5 senses
Examples: VISION: Walk in a pretty part of town. Look at the nature around you. HEARING:Listen to beautiful or soothing music, or sounds of the ocean. SMELL: Smell breakfast being cooked. Light a candle. TASTE: Have a special treat, and eat it slowly, savoring each bite. TOUCH: Take a bubble bath. Pet your dog
300
What is NOT part of acceptance? (aka just because you accept something does not mean you ______ )
Agreement, Approval
300
What does it mean to be Willing?
Willing means that you make efforts to help, try something, accept things for what they are & not fight against them
400
What are the "What Skills" of Mindfulness
Observe, Describe, Participate
400
Provide the definition and give one example of Opposite Emotion
Acting opposite to our current emotional state/urge.
Example: Take a walk around the block when feeling tired
400
What does the IMPROVE acronym stand for?
Imagery, Meaning, Prayer, Relaxation, One Thing at a Time, Vacation, Encouragement
400
What are the four options for painful situations?
1. Change the situation/Solve the problem
2. Change how you feel/think about the situation
3. Accept it
4. Stay miserable
400
TRUE/FALSE: Distress tolerance skills should be used in every situation and for solving all problems.
FALSE - Distress tolerance skills will be most effective when they are reserved for a true crisis situation.
500
What are the "How Skills" of Mindfulness?
Nonjudgmentally, One-minded, Effectively
500
Describe the proper way to use Comparison
Trying to compare your current situation or the current crisis to a situation that's worse than the one you're in now.
Ex: You could compare yourself to people who have less than you have or you could think about times in your life when things have been a lot harder or you didn't have the same resources you have now. You're trying to get yourself to sort of say in your mind, 'Could be worse'.
500
What are the two rules for Vacation?
1. Don't take vacations that will harm you.
2. Don't make your vacation too long.
500
What is Turning the Mind?
Making a conscious decision to accept over and over
500
Why bother tolerating painful feelings and urges?