Mindfulness
Emotion Regulation
Distress Tolerance
Interpersonal Effectiveness
Middle Path Skills
100
Name the three states of mind
What are emotional, logical and wise mind
100

Treating physical illness, balance eating, avoid mood altering drugs and alcohol, balance sleep and get exercise make up what skill?

What is the PLEASE skill.

100

This skill allows you to change your physical body chemistry in order to quickly stop overwhelming emotional intensity.  Please name and explain the skill.

T- Tipping the temperature (ice dive)

I- Intense exercise

P- paced breathing (square breathing)

P- progressive muscle relaxation

100
You use this skill to ask for what you want
What is DEARMAN
100

The state of mind values both facts, reason AND emotion.

What is Wise Mind?

200

Which part of mindfulness do you find the most difficult?

Paying attention to the current moment, on purpose, AND without judgement.

200
To do something that makes you feel good about yourself
What is build mastery.
200
Accepting things for what they are.
What is radical acceptance.
200

This module is to help improve what type of skills

What is communication skills or getting an objective met (including maintaining relationships and maintaining self-respect).

200
Digging your heals in
What is being willful
300

Examples of mindfulness are:

anything can be done  mindfully!

300

An emotion regulation skill that reduces emotional suffering right now.

Mindfulness of current thoughts OR ABC Please (accumulating positives, building mastery, coping ahead, or taking care of your mind by taking care of your body: PLEASE)

300
The self soothe skills
What is touch, taste, smell, sound and vision
300
FAST stands for
What is be Fair, no Apologies, Stick to values, and be Truthful.
300
Doing what is needed
What is willingness
400
The three "how" skills
What are non-judgmental, one mindful and effectiveness.
400
The 3 functions of emotions
What is communicate to others and motivate our own behavior, influence or control other people's behavior and validate our own perception of event.
400

Give an example of using Wise Mind ACCEPTS (Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts and Sensations)

DT handouts 7-9

400
GIVE stands for
What is be Gentle, show Interest, Validate and use and Easy manner.
400

Finding the kernel of truth in another person's perspective and acknowledging that their experience is understandable.

What is validation

500
The three "what" skills
What are observe, describe and participate.
500
Doing the opposite of what you feel
What is opposite action.
500

The IMPROVE the moment skills are (what does IMPROVE stand for?)

What is Imagery, Meaning, Prayer, Relaxation, One crisis at a time, Vacation and Encourage yourself

500
DEARMAN stands for...
What is Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate
500
Thinking in terms of good/bad or right/wrong
What is dialectics
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