Mindfulness
What are the three states of mind in DBT?
→ Emotion Mind, Reasonable Mind, Wise Mind
What does STOP stand for?
→ Stop, Take a step back, Observe, Proceed mindfully
What skill helps reduce emotional vulnerability by taking care of basic physical and emotional needs?
→ ABC PLEASE
Which skill helps you ask for something or say no?
→ DEAR MAN
What fast-food chain is famous for the Crunchwrap Supreme?
→ Taco Bell
Name the three Mindfulness "What" skills.
→ Observe, Describe, Participate
Name the four parts of TIPP.
→ Temperature, Intense Exercise, Paced Breathing, Paired Muscle Relaxation
What skill asks us to separate observable facts from our assumptions and interpretations?
Check the Facts
Which skill focuses on maintaining a relationship?
→ GIVE
In Mean Girls, what day does Aaron Samuels ask Cady what day it is?
October 3rd
What does it mean to practice mindfulness nonjudgmentally?
→ Notice/describe without labeling the experience as good, bad, right, wrong, etc.
What is the difference between distraction and avoidance?
→ Distraction temporarily helps us tolerate distress; avoidance repeatedly prevents us from addressing something that needs attention.
Your emotion is 75/100. You use a skill and it's now 55/100. Did the skill "work" even though you're still upset?
→ Yes!
Which skill focuses on maintaining self-respect?
→ FAST
What fictional city is The Powerpuff Girls set in?
→ Townsville
You're washing dishes while thinking about tomorrow's work, checking your phone, and watching TV. Which mindfulness skill could you practice?
→ One-Mindfully
You're at 90/100 and too overwhelmed to problem-solve. What type of DBT skills should you probably use first?
→ Crisis survival/distress tolerance skills
Your anxiety tells you to cancel a safe social activity. You Check the Facts and realize avoidance isn't effective. What skill could you use?
→ Opposite Action
Someone says, "I'm upset you canceled our plans again." You respond, "I understand why you're frustrated. You were looking forward to seeing me." Which GIVE skill are you using?
→ Validate
What singer's real name is Stefani Germanotta?
→ Lady Gaga
You're thinking, "I'm an idiot. I always screw everything up." Rewrite this using Describe and Nonjudgmentally.
→ Accept reasonable answers such as: "I made a mistake, and I'm noticing embarrassment/shame."
You're overstimulated at a crowded event and notice irritability rapidly increasing. Name three possible supports or skills you could use.
→ Accept multiple appropriate answers: headphones, step outside, reduce sensory input, STOP, TIPP, self-soothe, etc.
Name the steps you might take between noticing a strong emotion and choosing Opposite Action.
→ Identify/rate emotion → Check the Facts → identify action urge → determine whether the emotion/urge fits/is effective → choose an opposite action and commit to it.
You're setting a boundary with someone you love. You want the boundary respected, want to preserve the relationship, AND don't want to abandon your values. Which interpersonal skills could you combine?
→ DEAR MAN + GIVE + FAST
What was the first video ever uploaded to YouTube called?
→ "Me at the zoo"