Mind full or Mindful?
What is mindfulness?
This practice involves focusing your attention on the present moment without judgment.
What does D in DBT stand for?
Bonus: Additional 10 points, what does that word mean?
Dialectics - two opposite things can both be true.
When this emotion shows up, the most common urges are to attack, yell, or remove the obstacle.
Anger
What does PL.E.A.S.E stand for?
Physical Illness, eating, avoid mood altering substances, sleeping, and exercise
This emotion’s function is to reinforce behaviors that are enjoyable and help you seek out similar positive experiences again.
Happiness
This “how" means letting go of judgments like “good” or “bad” about what you notice.
Non judgmentally
Name the three circles in the circle of control?
Control, influence, out of control
This emotion often leads to urges to withdraw, slow down, or stop engaging with others or activities.
Sadness
This skill involves intentionally changing emotional responses by acting opposite to what your emotion urges you to do when the emotion is not effective.
Opposite Action
This emotion’s function is to slow you down and signal that you may need comfort, support, or a change in situation.
Sadness
This “what” skill involves putting words on what you notice, such as labeling emotions or thoughts.
Describing
This state of mind integrates emotional experience and logical thinking to guide decisions that are both balanced and effective.
Wise Mind
This emotion involves the urge to hide or disappear because you believe you are bad.
Shame
This skill helps you understand whether your emotional reaction fits the facts of a situation.
Check the Facts
This emotion’s function is to motivate you to repair harm and change your behavior when you’ve done something wrong.
Guilt
This “how” skill means focusing on one thing at a time and bringing your attention back when it wanders.
What is One-Mindfully
This DBT concept focuses on balancing acceptance and change by avoiding extreme thinking and finding a flexible, effective response between two opposites.
Middle Path
This emotion can create strong urges to approach, protect, connect, and maintain closeness with someone valued, even when other emotions like fear or anger are also present.
Love
What are the four ways to solve the problem?
Bonus: Additional 20 Points - If you are stuck between two solutions what additional skill can you use?
Solve the problem, change how you feel about the problem, accept the problem, or stay miserable
Pros and cons
This emotion’s function is to alert you to a potential threat to a valued relationship and motivate protective or corrective action.
Jealousy
In relational mindfulness, when you let go of being "right" or seeking revenge, you are using what "how" skill?
Bonus: For an addition 20 points - Instead you should work towards ___________________.
It is EFFECTIVE to let go of being right or seeking revenge and instead work towards MEETING YOUR RELATIONSHIP GOALS.
What four words do we try to avoid in DBT?
But, should, always, and never.
This emotion involves the urge to want what someone else has.
Bonus: Additional10 points - What emotion is this often confused with
Envy & Jealousy
This DBT concept explains that emotions are not random, they are influenced by a chain that includes a prompting event, interpretations/thoughts, body changes, and action urges.
Model of Emotions
This emotion’s function is to promote bonding, attachment, and long-term connection by motivating care, protection, and closeness with others.
Bonus: Additional 50 points - Look your family in the eye and say I __________
Love