emotions 101
name a reason why we need emotions
they motivate us to act
they communicate with others
they communicate to ourselves
Finish the sentence: Examining our thoughts and CHECKING THE FACTS can help us change our ______
What is, "Emotions?"
Name two short term pleasant events you could do this weekend
Correct!
TRUE OR FALSE: crisis survival skills should be used all the time
FALSE
who is Marsha Linehan
Name one of the reasons emotions may be so hard to regulate for a person.
What are...
Biology
Lack of skills
Unintended Reinforcement
Moodiness
Emotional Overload
Myths
give an example of when fear would fit the facts
When there is a threat to your life, well being or health or of someone you care about.
a type of meditation where you offer compassion to both yourself and others
using your 5 senses to provide yourself with comfort when distressed
what is self soothing
DBT stands for
what is an example of mood congruent behavior for sadness
listening to sad music
watching sad movies
laying in bed all day
defeated body posture
this cycle provides short term relief but often creates more anxiety in the long term
what is the cycle of avoidance
The PL in PLEASE
What is treating physical illness
Name the categories that go into the ACCEPTS skill
Activities
Contributing
Comparison/Connection
Emotions
Push Away
Thoughts
Sensations
What are the three States of Mind in DBT?
What are:
Rational Mind/Factual Mind
Emotion Mind
Wise Mind
Jake wakes up for work and notices himself feeling groggy. He realizes he stayed up too late reading, so he decides to sleep a few more minutes. Now he is feeling rushed, so he skips breakfast and makes himself a triple espresso when he arrives. What are some vulnerability factors here that may impact Jakes' mood today?
lack of sleep
lack of food
too much caffeine
Hannah gets cut off in traffic. Her urge is to use expletives, clench her fists, and make rude hand gestures at the other driver. What would opposite action for this look like?
take deep breaths
use kind language
unclench fists
listen to soothing music
doing something each day to help you feel competent is an example of this skill
the difference between acceptance and radical acceptance
radical acceptance is accepting in thoughts, behavior, and heart
the definition of a dialectic
what is two opposing things that can be true at the same time
the difference between shame and guilt
guilt - going against your own values/moral code
shame - the threat of being rejected if people find out things about you
a skill based on taking in all the information and filtering out interpretations
what is checking the facts
Francesca is working on a cope ahead plan for her weekend. She feels anxious about unstructured time and doesn't want to add too many plans for fear of overwhelming herself. Write her a wise mind statement
YAY!
Christina is having a tough day. She is noticing the urge to go home after work and sleep the rest of the day. What are some of the pros and cons of this behavior and are they short term or long term?
GOOD JOB!!!!
Name the 4 options for solving any problem
1. solve the problem
2. change the way you feel about or respond to the problem
3. tolerate the problem and your response
4. stay miserable/use no skills