Mindfulness
What does DBT stand for?
What is dialectical behavior therapy
What are distress tolerance skills used for?
What is To help calm yourself down and prevent you from engaging in unhealthy coping skills
What does it mean to think dialectically?
What is there is more than one way to see a situation and more than one way to solve a problem
What good are emotions? (Why do we need them, what do they help us with?)
What is emotions give us information, communicate to and influence others, and they motivate and prepare us for action.
What are the interpersonal effectiveness skills used for?
What is to keep and maintain healthy relationships, to get what you want, and to maintain self-respect.
What are the 3 states of mind?
What are reasonable (logical), emotional, and wise mind
Name 3 Self Soothe Skills
What are Vision, Hearing, Smell, Taste, Touch, and Movement
These thought patterns shape how you see the world, how you feel, and how you act. They are often irrational and lack evidence for support.
What are cognitive distortions or thinking mistakes
What does A in ABC PLEASE stand for?
What is accumulating positives
What does GIVE stand for?
What are the 3 components of the WHAT skills?
What is observe, describe, and participate
What does TIPP stand for? When do you use it?
What is Temperature, Intense Exercise, Paced Breathing, and Progressive Muscle Relaxation. It is used when you're off the scale of intense emotions and need to calm your body down before you can use other skills.
This concept communicates to others that their feelings and actions make sense and are understandable in particular situations
What is validation
How do we practice coping ahead each week?
What is weekend planning
You use this skill to get what you want or to say 'no' effectively (hint: it's Chante's favorite skill)
What is DEAR MAN
What are the 3 components of the HOW skills?
What are don't judge, stay focused, and do what works
Name all of the distress tolerance skills
What are ACCEPTS, Self Sooth with Six Sense, IMPROVE, Pros and Cons, and TIPP
This concept involves perceiving your own feelings, thoughts, and actions as making sense, accurate, and acceptable in a particular situation
What is self-validation
What are the PLEASE skills?
What is treating PhysicaL illness, balance Eating, Avoid mood-altering drugs, balance Sleep, and get Exercise
What is Describe, Express, Assert, Reward/reinforce, be Mindful, Appear confident and Negotiate
What are at least 3 reasons to learn and practice mindfulness skills?
What are having more choices and control over you behavior (slow down and notice emotions, thoughts, urges), reducing your emotional suffering and increasing pleasure and sense of well-being, help make important decisions, help focus your attention, increase compassion for others, or lessen your pain, tension, and stress and improve your health.
What is the question you should ask yourself when struggling to decide between unhealthy coping skills and distress tolerance skills?
What is "am I going to make the situation worse"?
What are the two components of middle path skills?
What are acceptance and change?
This skill helps you challenge cognitive distortions
What is check the facts
What does the FAST skill stand for?
What is be Fair, Apologize/No Apologies, Stick to values, and be Truthful