Mindfulness
Observe, Describe and Participate is which mindfulness skill?
WHAT skill
"what" we do to be mindful
Stopping, taking a step back, observing, and proceeding with a plan is what skill?
STOP skill
What is the skill for doing the opposite of what you are feeling? Ex: you want to rot in bed but instead you get up and do jumping jacks to get yourself moving
Opposite Action
What skill can we use to make or deny a request? (obtaining an objective) Double jeopardy points: spell out the acronym!
DEAR MAN
Describe
Express
Assert
Reinforce
Mindful
Appear Confident
Negotiate
True or False: There is an absolute truth.
False
What are the three states of mind?
Reason Mind, Emotion Mind, and Wise Mind
What is the TIPP skill?
Temperature
Intense Exercise
Paced breathing
Progressive Muscle Relaxation
What skill is incorporating pleasant events/situations to affect our emotions?
Accumulate Positives
What skill can help us maintain relationships when communicating? Double points if you spell out the acronym!
GIVE
Gentle
Interested
Validate
Easy Manner
True or false: We are doing the best we can AND we can work on doing better
TRUE
One-mindfully, non-judgmentally, and effectively
"how" we practice mindfulness
Describe ways you can self-soothe through each sense (taste, touch, hearing, smell, and sight)
E.g: a cup of tea, cuddling with soft blanket, listening to relaxing music, lavender essential oils, watching favorite comfort movie
What skill is planning ahead for a stressful event, rehearsing skills you can use for that situation, and then relaxing after practicing?
Cope Ahead
What does FAST stand for?
Fair
(no) Apologies
Stick to your values
Truthful
What does it mean to take the "Middle Path"?
Recognizing dialectics (opposites) in our daily lives and finding a balance with them.
What is mindfulness?
Practicing being in the present moment.
Which skill intends to positively effect the moment by replacing the immediate event that has caused unpleasant emotions, with a more positive act, thereby making the moment more pleasant and easier to tolerate?
IMPROVE
Imagery
Meaning
Prayer
Relaxation
One
Vacation
Encouragement
What skill is breaking down a goal that is aligned with your values into attainable steps and then doing it?
Build Mastery
What is the goal of Interpersonal Effectiveness skills?
To obtain objectives, maintain relationships, and maintain self-respect.
What does "dialectical" mean in Dialectical Behavior Therapy?
Dialectical means "the existence of opposites." In DBT, people are taught two seemingly opposite strategies: acceptance (i.e., that their experiences and behaviours are valid), and change (i.e., that they have to make positive changes to manage emotions and move forward).
What is a way that you practice mindfulness personally?
Describe radical acceptance
Radical acceptance:
1. What is the emotion I want to change? 2. What is the event prompting my emotion? Describe the facts that you observed through your senses. Challenge judgments, absolutes, and black-and-white descriptions. 3. What are my interpretations, thoughts, and assumptions about the event? Think of other possible interpretations. 4. Am I assuming a threat? Label the threat. Assess the probability that the threatening event will really occur. 5. What’s the catastrophe? Imagine the catastrophe really occurring. Imagine coping well with a catastrophe (through problem solving, coping ahead, or radical acceptance). 6. Does my emotion and/or its intensity fit the actual facts? Check out facts that fit each emotion. Ask Wise Mind.
Describe ways you can validate another person
e.g: finding the kernel of truth in what they're saying, acknowledging their emotions, validating facts, reflecting back what people are saying, paying attention to nonverbal cues, inferring emotions
Give an example of dialectical thinking in your life.
INSTEAD OF...
My best friend is a perfect angel who can do no wrong or they are an @##^&*$ and the worst person ever