Orientation/Mindfulness
This theory states that individuals with a BIOlogical sensitivity presenting with high emotional sensitivity, reactivity, and a slow return to baseline; transacting with SOCIAL environments (invalidation from others and self-invalidation) repeated over time can lead to multiple problems and chronic emotional dysregulation.
What is the Biosocial Theory?
This module is to support tolerating painful feelings and urges.
What is Distress Tolerance?
The name of this Emotion Regulation skill sounds like the alphabet song and gives you ideas about how to keep your mood and emotions regulated in the short and long term.
What is ABC PLEASE?
This I.E. skill is used when it is most important to maintain a healthy relationship and you want to positively influence how someone feels about you in the relationship.
What is the GIVE Skill: be Gentle, act Interested, Validate, have an Easy manner?
True or False: Dialectic means that there is always more than one way to see a situation and more than one way to solve a problem.
True
Definition: a spectrum between two (or multiple) truths, seemingly not connected, but upon exploration, curiosity and commitment to understanding, one can find that both can be true at the same time. Ex. I can be doing my best in the moment AND need to still change and do better.
What is a dialectic?
True or False: Self Soothe skill involves FIVE senses.
False. SIX senses: Sight, Smell, Touch, Taste, Sound, MOVEMENT
True or false: the first A in ABC PLEASE stands for “Accumulate Political Events”.
This I.E. skill is used when you need to get somebody to do what you want.
What is the DEARMAN Skill?
The following are types of what that can prevent you from seeing the middle path and increase your emotional suffering?
All or nothing thinking, Black and white thinking, mind reading, overgeneralization Mental filter, disqualifying the positive, emotional reasoning
Thinking errors or cognitive distortions or negative thinking patterns
This skill and it’s three components outlines the following:
One frame of mind is ruled by emotions and reactions, Another is ruled by cool logic and facts, and another is ruled by combining the two to arrive at the most effective way of thinking and responding to challenges.
What is the Three States of Mind Skill which includes Emotional Mind, Reasonable Mind, and Wise Mind?
The TIPP acronym stands for this.
What is Temperature, Intense Exercise, Paced Breathing and Progressive Muscle Relaxation?
In addition to Accumulate Positive Events, Build Mastery, the C in ABC PLEASE skill stands for this tool for dealing with stressors before they happen because you can anticipate how you might feel and behave and then choose how to respond in a more effective way instead of being reactive.
What is “Cope Ahead”?
This I.E. skill is used when the most important thing to do when interacting with someone to is to maintain your self-respect and attend to how YOU will feel about yourself after the interaction.
What is the FAST Skill?
True or False: Validation communicates to another person that his or her feelings, thoughts, and actions make sense and are understandable to you in a particular situation.
True
This set of mindfulness skills includes Observe, Describe, and Participate.
What are the “What” skills?
The distress tolerance module includes these 5 skills.
What is Wise Mind ACCEPTS, Self soothe, IMPROVE the moment, Pros and Cons and TIPP?
According to the Opposite Action emotion regulation skill, if your anger usually gets you in trouble, you should act opposite and do this instead.
What is “gently avoid”?
Fill in the Blank
F- be Fair to yourself and others
A- no Apologies, don’t over apologize for things you aren’t responsible for and if you do need to apologize; be clear, direct, straight forward and simple
S- Stick to your ___________. Don’t sell out or give in or be a “yes” person
T- be Truthful. No lies, don’t act helpless, exaggerate or make up excuses.
What is "values"?
This word means perceiving your own feelings, thoughts, and actions as NOT making sense, inaccurate, and NOT acceptable in a particular situation.
This set of mindfulness skills includes Don’t Judge, Stay Focused, and Do What Works.
What are the “How” skills?
In the accepting reality: turning the mind skill, this phrase about acceptance means is important to remember.
What is “acceptance does not mean approval”?
Name any other Emotion Regulation Skill.
What is A Model of Emotions (Behavior Chain Analysis), or The Wave Skill, or Check the Facts?
Name the component of the DEAR MAN Skill that you would find easiest to do, and the component that would be challenging.
Describe the situation, stick to the facts
Express your feelings
Assert what you want clearly or say no to the thing you are pressured to do
Reinforce the person ahead of time by explaining the positive effects of getting what you want
Mindful- keep the focus on what you want, avoiding distractions, be a “broken record”
Appear confident- eye contact, body language, tone even if you don’t feel it
Negotiate- be willing to give to get, explore alternatives that would work, know when to walk away
These skills are strategies used to increase behaviors we want and to reduce behaviors we don’t want (in ourselves and others) and include: positive/negative reinforcement, shaping, extinction, and punishment.
What are Behavioral Change skills?