Mindfulness
This skill helps you put words to your experiences.
What is describe
Name two myths one might have that gets in the way of effectiveness.
What is "I don't deserve to get what I want", "I shouldn't have to ask for what I want", "Saying no is selfish", "Only wimps have values", etc.
What is one reason distress tolerance skills used?
What is being in a crisis, have intense pain, want to act on emotions, need to problem solve even when overwhelmed, etc.
Describe three of the biological (internal) changes one can have from anger.
What is muscles tightening, clenching, face flushes, wanting to harm something or someone, etc.
Identify one of your favorite skills and what makes it helpful to you.
What is...
Name two things that could influence your vulnerability to emotion mind.
What is illness, hunger, sleepiness, substances, medication or health issues, too many demands in your environment, etc.
Paying attention and reflecting back are forms of what?
What is validation.
This skill requires you to notice a desire or want until it becomes greatly reduced.
What is urge surfing.
You might use this skill when you know a stressful event is coming up.
What is cope ahead.
What is a benefit of emotion mind?
What is knowing how you are feeling about a situation, gives us information, building motivation, experiencing devotion, passion, courage, compassion, etc.
Name the skills that make up DEARMAN.
What is describe, express, assert, reinforce, stay mindful, appear confident, and negotiate.
Name the skills in TIP.
What is tip the temperature, intense exercise, paced breathing, and paired muscle relaxation
You would use this skill if acting on your emotion would be ineffective.
What is opposite action.
What does it mean to be dialectical?
What is two things can be true at the same time, even if they seem like opposites.
Name aspects that let you know you are in wise mind.
What is being neutral, seeing the value of both reason and emotion, centered, free of conflict, etc.
You use this skill when relationship effectiveness (keeping and improving relationships) is the most important.
How will you know you have radically accepted something?
What is letting go of bitterness, accepting with your whole self, and not fighting reality. It is what it is.
This skill helps you interpret information in a new, possibly more helpful way, and overall can reduce or change an emotion.
What is check the facts.
You might be using one of the skills if you choose to take a warm bath.
What is self-soothe, IMPROVE the moment, or ACCEPTS
Name all the "what" and "how" skills.
What is observe, describe, participate, nonjudgmentally, one-mindfully, and effectiveness.
The skill helps you when you are at a crossroads.
What is helpful to identify when you are accumulating positive emotions in the long term?
What is values and goals.
What are the four ways to solve a problem?
What is solve it, stay miserable, tolerate it, or feel better about the problem.