Interpersonal Effectiveness Skills
The three concepts for Interpersonal Effectiveness DEAR MAN, GIVE, and FACT True or False?
False
True or False? Distress tolerance is described as crisis survival skills.
True
What are the two types of emotions?
Primary and Secondary
Name three of the six steps in the model of emotions?
Internal or external event, primary emotion, interpretation or thoughts, secondary emotion, action or urge and behavior, consequence
What does DEAR MAN stand for?
Describe (the facts of the situation), Express (your opinions and feelings, Assert, Reward, Be mindful, Act confident, and Negotiate
In order to use the FAST skills effectively, you need to be clear about your values. List six values that are important to you in 1 minute. (At least four must be from the "My Values" List.
Family, Friends, Kindness, Respect, Teamwork, Individuality, Honesty, Education, Accomplishments, and/or Safety
There are times when its impossible to solve the problem or do anything about it. True or False? Distrust Tolerance skills help us get through these situations so that we can accept t reality even if we don't like it.
True
What are the ABC's of Emotional Regulation?
Accumulate Positives (realizing positives are always around us and that they should be our focus), Build Mastery (make a list and reward yourself for each personal goal completed), and Cope Ahead (visualize yourself using your skills successfully in triggering situations)
What are the three states of mind?
Emotional, rational, wise
What does IMPROVE stand for?
Imagery, Meaning, Prayer, Relaxation, One thing (or step) at a time, Vacation, and Encouragement
What does GIVE stand for?
Genuine, Interested, Validate, Easy Manner
In using a Cost and Benefit analysis:
It is always best to use skills instead of engaging in problematic behavior
We learn that it is better than a Pros and Cons list
The cost and benefits depend on the person and the situation
C. Even when you decide to engage in problematic behaviors, you’ve at least considered the different options and made a choice rather than impulsively reacting to something.
What are three steps to being mindful of positive experiences?
Focus, Refocus, Participate
The what skills are?
Observe, Describe, Participate
What are the steps in the Model of Emotions?
Primary Emotion, Interpretation or Thoughts, Secondary Emotion, Action Urge, Behavior, Consequences
What do the FAST skills stand for?
Fair, Apologies not needed, Stick to your values, and Truth and Accountability
What are the five self-soothe skills? Give an example for each of them.
Vision, Hearing, Smell, Taste, and Touch
What are the five steps for opposite to emotion action?
Fear, Guilt/Shame Justified, Guilt/Shame Unjustified, Sadness/Depression, Anger
The how skills are?
Nonjudgmentally, one mindfully, effectively?
What five things are helpful when using the what skills?
Hear, See, Touch, Smell, and Taste
In the "My Relationship Analysis," they have you list seven categories on the most important people in your life, what are these categories named?
Family, Friends, Peers, Staff, Other Adults, Other Relationships, and Myself.
What does ACCEPTS stand for?
Activities, Contributing, Comparison, Emotions (opposite), Push Away, Thoughts (opposite), Sensations
What are the four steps to increasing positive experiences?
Short Term (Positive, things are possible now), Long Term (Positive, things to plan for this week), A list of positive things to work on for the future, Attend to Relationships
What is the Polo G song played during the Mindfulness Module?
Through Da Storm
what does DBT stand for
Dialectical behavior therapy