Walk the Middle Path
True or False: No one has the absolute truth. Be open to alternative ways of thinking and acting.
True
Page 52
True or False: We must use coping skills right after noticing an emotion instead of observing our emotion.
False. We must experience and observe or emotions. We step back and just notice them, letting them flow like a wave.
Page 96
When do we use DEAR MAN Skills? What is the goal?
To get somebody to do what you want.
Page 103
What skill could you use when trying to keep and maintain healthy relationships?
GIVE Skills
Page 103
I really want to have a later curfew. I want to get my parents to agree. This is what I say to them:
"I currently have a curfew of 9:00pm, and my friends have a curfew of 11:00pm. I feel like I am being treated like I'm younger and it's frustrating that I cannot stay out with them. I want to you to consider moving my curfew to 11:00pm. I'll even do more chores and be responsible in other ways to help you trust I can be out later."
What skill is this?
a) DEAR MAN
b) FAST Skill
c) GIVE Skill
DEAR MAN
Page 107
What is the opposite of "both-and" thinking and acting?
a) neither/either
b) either/or
c) some/but
b) either/or
page 52
List two BEST ways to get REST.
1) Stick to schedule
2) Establish a bedtime routine
3) Don't eat or drink a lot before bed
4) Avoid caffeine and nicotine
5) Exercise earlier
6) Keep your room cool
7) Sleep primarily at night
8) Keep it dark, quiet, and NO SCREENS
9) Use bed only for sleep
10) Soak (shower) before bed
11) Don't rely on sleeping pills
12) Don't catastrophize
Page 93
What word from the acronym "DEAR MAN" is used to represent sharing your feelings using "I" statements?
Express
Page 107
BONUS 100pts:
Give an example of an "I" statement to express your feelings to someone.
True or False: The G in GIVE means Generous
False: The G in GIVE means Gentle
-Be nice and respectful
-Don't attack, use threats, or cast judgements
-Be aware of your tone of voice
Page 105
I am talking to a friend about a difficult topic. I really care for her and want her to still feel good about our relationship after the conversation. Because of this, I make sure I am kind, respectful, using a gentle tone, and listening to her. I also use calm and nonthreatening body language.
What skill is this?
a) GIVE Skill
b) FAST Skill
c) DEAR MAN
GIVE Skill
Page 106
What is validation?
A way to communicate to another person (or yourself) that their feelings, thoughts, and actions make sense and are understandable given a particular situation.
Page 60
What is the Cope Ahead Skill?
Rehearsing a plan ahead of time so that you are prepared when there is a threat.
1) Describe
2) Decide
3) Imagine the situation
4) Rehearsing coping effectively in your mind
Page 89
Please choose the statement that correctly Describes a situation per the DEAR MAN skill.
1) I feel hurt when you don't answer my text for hours.
2) I have noticed that you don't answer my texts right away.
3) If you could let me know you're busy and cannot talk, that would make me feel better about our relationship.
4) I would really appreciate if you could answer more quickly, even if it's to tell me you are busy or cannot talk.
2) I have noticed that you don't answer my texts right away.
This is sticking to the facts. it does not share your feelings (Express), ask for them to change (Assert), or reinforce a certain behavior (Reinforce).
Page 107
What skill could you use when trying to maintain yourself respect when communicating with others?
FAST Skills
Page 103
I want to increase my positive emotions and reduce being vulnerable to emotional experiences. I begin to do positive activities, plan my coping skills before tricky situations, and take care of my sleep schedule.
What skill is this?
a) DEAR MAN
b) ABC PLEASE
c) FAST Skill
ABC PLEASE
Page 80
Of the below statements, which ones are considered dialectical?
a) It's hopeless, I just cannot do it
b) This is easy... I have got no problems
c) This is really hard and I am going to keep trying
d) I can understand why you feel this way, and I feel different
c and d
c) This is really hard and I am going to keep trying
d) I can understand why you feel this way, and I feel different
Page 53
Give an example of Accumulating Positive Experiences
any pleasant, appropriate activity or experience that can contribute to having a life worth living and assist with emotion regulation
Pages 81-85
Give an example of when you would use the DEAR MAN skill?
Any example of asking someone for something and/or getting someone to do what you want.
Page 107
What type of thoughts stop you from Achieving Your Goals?
Worry thoughts.
Page 104
BONUS 100pts:
Give an example of a worry thought.
I am in a group of friends outside of school and they want me to steal something from 7/11 for them. I stick to my values, be honest, and state that I am not comfortable. I also do not apologize/overapoligize for not doing it.
What skill is this?
a) DEAR MAN
b) ABC PLEASE
c) FAST Skills
FAST Skills
Page 109
Two ways to increase behaviors
Positive reinforcement and negative reinforcement
Page 66
BONUS 100pts:
Give an example of negative reinforcement.
What is Opposite Action?
Acting opposite to the action urge when the emotion is doing more harm than good.
Page 98
BONUS 100pts:
What is the opposite action for sadness?
Why do we Negotiate when trying to get someone to do what we want?
We have to be willing to GIVE TO GET. It makes it more likely that you will compromise and find a middle path. Both parties walk away happy/comfortable.
Page 107
Why do we want to avoid over-apologizing when using FAST Skills?
When we over-apologize, it undermines our self-respect and confidence. It also makes our apologies less meaningful for future situations in which apologizing is appropriate.
I notice that I get fearful/anxious right before getting to school in the mornings. I have an urge to avoid school and stay home. Instead, I realize that the emotion of fear/anxiety in this situation is doing more harm than good for me and I go to school anyway. This helps be feel more in control and is the right step toward eventually graduating.
What skill is this?
a) ABC PLEASE
b) FAST
c) Opposite Action
Opposite Action
Page 98