Mindfulness
What is: "Paying attention in a particular way: on purpose, in the present moment, and non-judgmentally."
What is: the definition of mindfulness
This is the level of emotional intensity on your dial when you should use TIPPS skills
What is 8-10/10?
These are the components of the PLEASE acronym
What is:
Physical illness
Eating regularly
Avoid mood altering drugs/people
Sleep
Exercise
These are 3 types of boundaries:
What are:
Physical
Emotional
Material
Time/Energy
Technology (ie: social media)
This was the creator of DBT
Who is Marsha Linehan?
Our mind's tendency to see events and situations through a negative lens is called this
What is a negativity bias?
T of TIPPS stands for this
What is:
Temperature
Emotion surfing is a reasonable strategy when we experience what type of emotion
What is a primary emotion?
This was what the DEAR acronym stands for:
What is:
Describe
Express feeling
Ask (make request)
Reinforce
What does DBT stand for?
Dialectical Behaviour Therapy
2 possible ways of practicing mindfulness
What is:
1) observe
2) describe
could also say 3) participation
What does dunking your face (in cold water) do?
Activates the dive reflex - calms your heart rate and nervous system
When an emotion doesn't match the prompt, you want to...
Do opposition action to that options - as it is not serving you
These are 3 ways of validating someone else:
1. Paying attention
2. Reflect back
3. Reading Cues or Minds - “I’m wondering if...”
4. Understand based on their history –“Makes sense based on your history”
5. Acknowledge the valid -“Anyone would feel this way given the situation.” You are human!
6. Show equality –Treating the person as valid. Everyone has strengths and limitations. The person is legitimate. Worthy of respect. Capable. Connect with them as an equal.
These are the 4 modules in DBT
What are:
Mindfullness
Distress tolerance
Emotion Regulation
Interpersonal Effectiveness
Name 3 benefits of mindfulness:
1. Reduce stress - lower cortisol
2. Reduce relapse into depression
3. Reduce anxiety
4. Improve concentration
5. Develop your frontal cortex - CEO of the brain, thinking, planning, abstract ideas, organizing
6. Weight loss - mindful eating leads to earlier satiety
7. Find a pause in life which can allow you to be in a more effective, responsive or workable mindset.
These are 3 components of the D'STRACT mnemonic to use when at an emotional level of 7-8/10
What is:
D = Do Activities
S = Sensations
T = Turn Away Thoughts
R = Reframe Thoughts
A = Access/Aid Community
C = Compassion/Gratitude
T = Trade emotions
Resisting the emotion urge (for example, to hide away when feeling shame) is called this
This is the downside of over-apologizing in a situation where we have not harmed someone else
What is: If we do the behaviours associated with an emotion, we may start to enhance that emotion. You may start to feel more guilt. Over-apologizing can perpetuate low self-esteem and feelings of frustration, resentment, self-loathing, or self-betrayal.
These are the 3 states of mind discussed in DBT
1) Reasonable/rational mind
2) Emotional mind
3) Wise mind
These are the cultural roots of mindfulness
What is: Hindu and Buddhist traditions (based on Zen, Vipassanā, and Tibetan meditation techniques)?
Radical acceptance is one way of coping with a stressful situation. Radical acceptance is this:
What is:
Radical means all the way, complete and total.
It is accepting in your mind, your heart, and your body. Fully and completely.
Radical acceptance IS NOT EQUAL to Agreeing or Approving
Attacking/confronting/being aggressive is the action urge for which emotion
What is anger?
This is one of the steps to do before speaking to someone about ending a relationship
What is:
1. Relationship Problem.- Describe how the relationship is destructive or interfering with your life.
2. List the Pros and Cons of ending the relationship
3. Radically accept that is over.
4. Plan Ahead - Coping for the end of the relationship.
What is: True