Bonus Category
What is emotional mind?
What is mindfulness?
A state of nonjudgmental awareness of what's happening in the present moment including awareness of one's own thoughts, feelings, and senses
What is urge surfing?
Urge surfing is a technique for managing your unwanted behaviors. Rather than giving in to an urge, you will ride it out, like a surfer riding a wave. After a short time, the urge will pass on its own.
What does the E in DEAR MAN stand for?
The E stands for Express.
How to use express:
Let others know how a situation makes you feel by clearly expressing your feelings. Don’t expect others to read your mind. Try using this line: “I feel ___ because ___.”
What is opposite action?
Doing the opposite action will help you change your emotion. if you typically start to yell when you are angry, try talking quietly and politely. If you withdraw when you are sad, make a point to visit a friend next time you feel this way.
What is wise mind?
Refers to a balance between the reasonable mind and emotional mind. They are able tor recognize and respect their feelings, while responding to them in a rational manner.
What are some benefits to practicing mindfulness?
Reduced symptoms of depression and anxiety, improved memory/focus, improved ability to adapt to stressful situations, improved ability to manage emotions
How can we practice urge surfing?
1. Acknowledge you are having an urge
2. Notice your thoughts and feelings without trying to change or suppress them
Remind yourself:
It is okay to have urges. Some discomfort is okay. An urge is a feeling, not a "must". An urge is temporary.
What is the goal of DEAR MAN?
About getting what we want out of a situation; it helps us clearly express our needs or desires.
State an example of opposite action including an emotion, action, and opposite action
open to responses
What is reasonable mind?
they plan and make decisions based on fact- approach a situation intellectually
What is the five senses mindfulness technique?
5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can taste, 1 thing you can smell
What is radical acceptance?
Radical acceptance refers to a healthier way of thinking during various situations. Instead of focusing on how you would like something to be different, you will recognize and accept the problem of situation as it is. Remember, accepting is not the same as liking or condoning something. Learning to accept the problems that are out of our control will lead to less anxiety, anger, and sadness when dealing with them.
What does the GIVE acronym in interpersonal effectiveness stand for?
G - gentle
I - interested
V - validate
E - easy
What questions should i ask myself when checking the facts?
what event triggered my emotion?
what interpretations or assumptions am i making about the event?
does my emotion and its intensity match the facts of the situation? Or does it just match my assumptions of the situation?
What does DBT stand for?
Dialectical Behavioral Therapy
What are the two components of mindfulness?
Awareness and acceptance
What are the five senses we can use in self-soothe skill?
Vision, hearing, touch, taste, smell
What is the purpose of the GIVE skill?
The GIVE skill helps us achieve relationship effectiveness by fostering positive interactions with others
What does the PLEASE skill stand for?
PL - treat physical illness
E - eat healthy
A - Avoid mood altering drugs
S - Sleep well
E - Exercise
Who is the queen/creator of DBT?
Marsha Linehan
How can we practice the body scan mindfulness?
Pay close attention to the physical sensations throughout your body
What does the ACCEPTS skill stand for? What is the purpose of this skill?
A - Activities
C - Contributing
C - Comparisons
E - Emotions
P - Pushing away
T - Thoughts
S - Sensations
Negative feelings will usually pass or at least lessen in intensity over time. It can be valuable to distract ourselves until the emotions subside.
What is the S in the FAST skill mean?
S - Stick to values
Don’t compromise your values just to be liked or to get what you want. Stand up for what you believe in.
What are 3 positive activities you can do to increase happiness in your own life?
open