Mindfulness
Staying in the present moment, non-judgmentally
What is "mindfulness"
Stop- Take a step back- Observe- Proceed mindfully
What is "STOP"
Communication style that helps you appear confident and get your needs listened to and met.
What is "assertive"
Skill that allows you to determine whether the facts of a situation match the intensity of your feelings
What is "check the facts"
Name the 4 DBT modules
-Mindfulness
-Distress Tolerance
-Interpersonal Effectiveness
-Emotion Regulation
Balance between emotional mind and rational mind
What is "wise-mind"
Helps makes the situation easier to deal with when you can't escape
What is "IMPROVE the moment"
DEARMAN helps us to be assertive and get our needs met while protecting the relationship. What does the R stand for?
What is "reinforce"
When an emotion is doing more harm than good we can practice _________ to change our behavior and emotion
What is "opposite action"
Name the 4 communication styles
Passive, passive aggressive, aggressive, assertive
Observe-Describe-Participate
What are mindfulness "what" skills
TIPP helps you de-escalate at the height of a crisis...what does TIPP stand for?
What is..
T-Temperature Change
I-Intense Exercise
P-Paced Breathing
P-Progressive Muscle Relaxation
This technique helps us create/maintain a healthy relationship (HINT: be Gentle)
What is "GIVE"
ABC PLEASE helps to increase positive emotions and reduce chances of falling into emotional mind. ABC stands for what?
A- Accumulate positive emotions
B- Build mastery
C- Cope ahead of time
Gaining our objective, maintaining our relationships, and keeping our self-respect are goals of which DBT module?
What is "interpersonal effectiveness"
Nonjudgmental- One Mindful- Be Effective
What are mindfulness "how" skills
Accepting the things you cannot change ("it is what it is")
What is "radical acceptance"
This technique helps you maintain self respect and work toward a peaceful resolution (HINT: be FAIR)
What is "FAST"
This method lets you rehearse a plan before it happens so you are prepared to deal with it skillfully
What is "cope ahead of time"
Describe something in the room judgmentally and non-judgmentally...
Non-judgmentally- describing using the facts
Name 5 mindfulness techniques
-Square breathing -Mindful eating -Body scan -Mindful drawing -Mindful writing -Tense and relax your muscles -Mindful walking -5 senses -Counting (+ others)
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
100 bonus points for doing this now
What is self-soothing or grounding using the 5 senses
DEARMAN helps us to be assertive and get our needs met while protecting the relationship... What does "DEARMAN" stand for?
D- Describe E-Express your feelings A-Assert yourself R-Reinforce M-Mindful A-Appear confident N-Negotiate
Name 5 emotions and a few common behaviors associated with them
Examples:
Angry- yell, argue, attack
Sad- withdraw, isolate
Afraid- Escape, avoid
Envy- Destroy what someone has
Choose 3 DBT skills and teach them to the group