Distress Tolerance
Emotion Regulation
Mindfulness
Interpersonal Effectiveness
Bonus
100
Johnny is in class and gets anxious about an upcoming test. How can he use his TIPP skills?
Temperature, Intense Exercise, Paced Breathing, Progressive Muscle Relaxation
100
Create a list of 5 pleasant activities
(Answers should be appropriate, legal, and pro-social)
100
define mindfulness
being fully present in the moment and remaining non-judgmental
100
What are the THINK skills used for?
TO resolve conflict
100
What are the three parts to the cognitive triangle?
thoughts, feelings/emotions, behaviors
200
Define radical acceptance
When you've radically accepted something, you're not fighting it. You've totally and completely accepted it
200
What are the set of skills focused on improving your physical health in order to improve your mental health?
PLEASE skills
200
What is an example of something that someone might do if they are in their emotional mind?
staff- use discretion (fighting, crying, property destruction, etc.)
200
What do the "T" and "H" stand for in the THINK skills?
Think about it from their point of view Have Empathy
200
What is a dialectic?
two opposing truths two things that can be true at the same time integration of opposites
300
What is it called when someone looks at the positives and negatives of a situation?
pros and cons
300
Name an opposite action for fear
Do what you are afraid of doing...over and over again Approach events, places, tasks, activities, people you are afraid of. Do things to give yourself a sense of CONTROL and MASTERY. When overwhelmed, make a list of small steps or tasks you can do.
300
name the "how" skills
non-judgmental approach, effectively, one mindfully
300
What is the purpose of interpersonal effectiveness?
To build and maintain positive relationships
300
Which target comes first in the DBT hierarchy -- therapy/treatment interfering behaviors or quality of life interfering
therapy/treatment interfering behaviors
400
What are the IMPROVE skills? Finish the acronym I Imagery M Meaning P Prayer
R Relaxation O One thing at a time V Vacation E Encouragement
400
What is ONE of the THREE functions of emotions?
Communicate to and influence others, organize and motivate action, self-validate
400
Ashley gets a bad grade on her math test. She flips her desk and walks out of class. What state of mind is she in?
emotional mind
400
Use your DEAR MAN skills to ask one of the staff members in the room if you can get something out of the vending machine.
staff- make sure they are hitting on each component
400
What are one of the types of behaviors that DBT targets to DECREASE in stage 1?
behaviors to decrease: life threatening behaviors, quality of life interfering behaviors, therapy interfering behaviors
500
Create a list of items that could be included in a "self-soothe box". You MUST include an item for each of the 5 senses (touch, taste, smell, sight, sound)
use discretion
500
What are the three goals of emotion regulation?
Understanding our emotions, Reducing emotional vulnerability, decreasing emotional suffering
500
Lead a mindfulness activity to the staff/students in the room.
Staff- use discretion
500
You want to go on a trip with your friends for the weekend, however your mom refuses to let you go because your grades are slipping. Name ONE interpersonal effectiveness skill that you could use and explain how it would be effective.
DEAR MAN OR GIVE
500
What skills does DBT try and increase? Name 3.
distress tolerance, emotion regulation, walking the middle path, interpersonal effectiveness, mindfulness
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