Mindfulness
Emotion Regulation
Distress Tolerance
Interpersonal Effectiveness
Middle Path Skills
100

Name the three states of mind

What are emotion mind, rational or logical mind, and wise mind.

100
Treating physical illness, balance eating, avoid mood altering drugs and alcohol, balance sleep and get exercise make up what skill?
What is the PLEASE skill.
100

Helps you to de-escalate at the height of a crisis

What is the TIPP skill (Temperature, Intense exercise, paced breathing, progressive muscle relaxation)

100
You use this skill to ask for what you want
What is DEARMAN
100

Walking the middle path

What is finding balance between two opposities

200

Focusing on the moment, observe without judgement, relax, and .....".

What is notice distressing emotions?

200
To do something that makes you feel good about yourself
What is build mastery.
200
Accepting things for what they are.
What is radical acceptance.
200
This module is to help improve what type of skills
What is communication skills
200

Tips for finding the middle path

What is avoiding black & white thinking, avoid assumptions & blame, be open to alternatives, you don't have to agree with them, accept & embrace change.

300
Just the facts
What is describe
300

A skill to practice when an emotion is doing more harm than good.

What is opposite action.

300
The self soothe skills
What is touch, taste, smell, sound and vision
300
FAST stands for
What is be Fair, no Apologies, Stick to values, and be Truthful.
300

Validating others

What is paying attention, reflecting back, acknowledgeing what is valid

400
The three "how" skills
What are non-judgmental, one mindful and effectiveness.
400

The ABC's

What is Accumulate positive emotions, build mastery, and cope ahead of time with emotional situations.

400
The letter in ACCEPTS mean...
What is Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts and Sensations.
400
GIVE stands for
What is be Gentle, show Interest, Validate and use and Easy manner.
400

Reassuring yourself that what you are feeling is important.

What is self-validation

500
The three "what" skills
What are observe, describe and participate.
500

To ride the wave.

What is to let yourself experience the emotion as a wave, not trying to change it or push it away until it passes through you.

500
The IMPROVE the moment skills are
What is Imagery, Meaning, Prayer, Relaxation, One crisis at a time, Vacation and Encourage yourself
500
DEARMAN stands for...
What is Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate
500

Both sides can be true at the same time.

What is dialectics

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