Mindfulness
The state of mind that's most helpful for using DBT skills.
What is Wise Mind?
These skills help us regulate our daily emotions, and also promote overall emotional well-being.
What are Emotion Regulation skills?
This skill, also sometimes found in Emotion Regulation, is designed to decrease the intensity of our emotions by acting opposite.
What is Opposite (to emotion) Action?
True or False: we have to each each component of an interpersonal skill in order for it to be effective
False!
There are these many modules in DBT
Four
Tapping into these helps us understand our morals and ethics in a way that can support how we live our daily lives.
What are values?
When we have a tough decision to make, we turn to this skill to understand all of our options.
What is Pros and Cons?
Splashing your face with cold water for 1-2 minutes is an effective use of this type of skill.
What are TIPP skills?
This skill helps us maintain our self-respect in interpersonal conversations
What is FAST?
You should multitask when trying to use mindfulness skills
False!
Name one mindfulness technique (other than Wise Mind) that you can use to help ground yourself in the present moment?
Observe/Describe/Participate/One Mindful
What skill should I use if I am engaging in emotional thinking, jumping to conclusions, or assuming it's personal?
What is Check the Facts?
Name 3 of the 7 components that make up the skill ACCEPTS
What are: Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, and Sensations?
This is what the "S" stands for in FAST
What is Stick to Values?
We need (or need to be in touch with) this skill in order to be effective with our other skills
What is Wise Mind
These are the three states of mind.
What are emotion mind, rational/reason/logical mind, and wise mind?
This skill is most helpful when we find ourselves asking questions such as "why does this always happen to me?" or "I'm so angry I'm stuck in traffic".
What is Radical Acceptance?
These skills help us tap into our senses when we're feeling distressed, when emotions feel overwhelming, or when situations feel like you can’t stand them any more
What is Self-Soothing (with the 5 senses)?
These four skills compromise the acronym GIVE
What is Gentle, (act) Interested, Validate, Easy Manner
Mindfulness, Distress Tolerance, Emotion Regulation, Interpersonal Relationships
These are two things that can get in the way of accessing Wise Mind.
What are not being grounded in the present moment, being too emotionally overwhelmed to be effective, willfulness (not wanting to engage)
Fill in the blanks: PLEASE(D) stands for: PhysicaL, E____ , A_____, Sleep, E______, D_____
What is Physical, Eating, Avoid Drugs, Sleep, Exercise, Daily?
When do we use Distress Tolerance skills?
When we cannot solve a problem, or if now is not the right time to solve the problem and we are intensely triggered by emotions.
These are the terms that make up the acronym DEAR MAN
What is Describe, Express, Assert, Reinforce/Reward, Mindfully Ask, Appear Confident, Negotiate
This woman is the founder of DBT
Who is Marsha Linehan ?