Mindfulness
The definition of mindfulness
What is 'Mindfulness is about taking control back and focusing on what is happening now - without judgment. Focusing on the present helps you shift attention away from anxiety-inducing thoughts, which are usually rooted in the past or future'
A category of skills used to survive a crisis
What is Distress Tolerance
BLANK is more about managing your emotions on a day-to-day basis, while BLANK is about getting through those high-stress moments without falling apart.
Emotion Regulation is more about managing your emotions on a day-to-day basis, while Distress Tolerance is about getting through those high-stress moments without falling apart.
BLANK refers to the skills and strategies you use to interact effectively with others. These skills can help you build and maintain positive relationships, communicate needs and desires effectively, and manage conflicts in a constructive way.
Interpersonal Effectiveness refers to the skills and strategies you use to interact effectively with others. These skills can help you build and maintain positive relationships, communicate needs and desires effectively, and manage conflicts in a constructive way.
What 'RO' stands for in RO-DBT
What is 'Radically Open' DBT
A relaxing technique to help rest the mind, body, and consciousness. It is different than being in a normal waking state. In this state, the mind can be clearer and focused on the internal self as opposed to external things like one’s environment.
What is Meditation
What SUDS stands for
What is Subjective Units of Distress Scale
Describe the skill of Opposite Action and give one example
All emotions activate us to respond and the type of activation is biologically wired. The Opposite Action Skill allows us to choose to respond opposite from what our biological response would activate us to do.
Ex: Fear gets us ready to run or hide. It activates us to escape danger. Opposite: go towards, stay involved in it, build courage.
BLANK are the limits and rules you set for yourself in relationships. When managed well, BLANK protect you and allow for intimacy and new experiences.
Boundaries are the limits and rules you set for yourself in relationships. When managed well, boundaries protect you and allow for intimacy and new experiences.
Over-control is...
Excessive or maladaptive self-control, to such an extent that it can lead to chronic mental health problems. Overcontrol is associated with social isolation, loneliness, poor interpersonal functioning.
Describe something you learned in yoga that helped you practice mindfulness
Anything you learned in yoga!
List 3 Distraction activities you can use in a crisis
Any 3 non-destructive distractions!
Describe positive self-talk and give an example of replacing a negative self-statement with a positive/neutral statement
Positive Self-Talk helps you become aware of negative self-talk and to shift it to something more supportive and grounded deliberately.
Ex: Noticing the negative self-talk: “I always screw things up,” and replacing that with, “I’m learning; I don’t have to be perfect”
Assertive, Passive, Aggressive, Passive-aggressive are all examples of what?
Communication Styles
Radical Openness means...
It means actively seeking those areas of our lives that we want to avoid or may find uncomfortable, in order to learn. It involves purposeful self-enquiry and a willingness to be wrong, with an intention to change if needed.
Describe the 5-4-3-2-1 Grounding skill
What is 'a self-soothing grounding skill focused on engaging the 5 senses. Focusing on 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste (Or, take a big breath in and out!)'
The STOP skill consists of the following sequence: S___, T_________, O__________, P__________.
The STOP skill consists of the following sequence: Stop, Take a step back, Observe, Proceed mindfully.
The DEARMAN skill is intended to help us develop effective interpersonal communication that will help us get our needs met and develop healthy relationships with others. What does DEARMAN stand for?
Describe the current situation, stick to the facts.
Express your feelings and opinions about the situation.
Assert yourself by asking for what you want or saying “No” clearly.
Reinforce (reward) the person ahead of time (so to speak) by explaining positive effects of getting what you want or need.
Mindful keep your focus on your goals. Maintain your position. Don’t be distracted.
Appear Confident. Use body language to project confidence.
Negotiate be willing to give to get. Offer and ask for other solutions to the problem.
What is self-enquiry?
Self-enquiry is a kind of mindfulness practice in which you ask yourself good questions to help you find your “edge.” Your edge is your personal unknown – the place where you have something to learn.
The skill that involves individuals being aware of their emotions, but they also consider facts, logic, and their long-term goals.
What is Wise Mind
A skill that involves fully acknowledging and embracing the present moment, including its difficulties and discomforts, without trying to change or control it
What is 'Radical Acceptance'
Describe the 'ABC Please' Skill. Hint: ABC Please is about taking good care of ourselves.
A. Accumulate positive emotions by doing things that are pleasant.
B. Build mastery by doing things we enjoy. Whether it is reading, cooking, cleaning, fixing a car, working a cross word puzzle, or playing a musical instrument. Practice these things to build master and in time we feel competent.
C. Cope Ahead by rehearsing a plan ahead of time so that we can be prepared to cope skillfully.
PL. Treat Physical Illness and take medications as prescribed.
E. Eating to be nourished.
A. Avoid mood-Altering substances and have mood control.
S. Maintain good sleep so you can enjoy your life.
E. Practice mindful and joyful movement (exercise)
Relationship effectiveness refers to improving a relationship or maintaining a good relationship. The acronym GIVE teaches skills for growing strong relationships. What does GIVE stand for?
be Gentle act Interested, Validate, use an Easy manner
What is a valued goal? Give an example
Your valued goals are the specific ways you intend to act on the values you hold.
Ex: Value: Friendship
Valued Goal: “I plan to set the goal to text or call my friends back in the same day and make plans with at least one friend.”