Emotion zone
What is Radical Acceptance?
accepting that the situation cannot change
what does TIPP stand for?
Temperature, Intense exercise, paced breathing, progressive muscle relaxation
why would someone use Cope Ahead?
so they Are mentally prepared to do something they don't want/like
Timmy wants to go and punch the wall because he is upset with his math grade. instead he went and built some lego, what skill did he use?
opposite action
what is the purpose of the FAST and GIVE skills?
FAST- self- respect
GIVE- respect to others
basically to help build relationships
What are the three skills someone can use when they are feeling red?
TIPP, check the facts, pros and cons
what does ACCEPTS stand for?
activities, contributing, comparisons, emotions, pushing away, thoughts, sensations
why would someone use THINK?
to see a situation through another perspective
Timmy started to get very angry with his peer so he decided to go for a run, and when he came back grabbed an icepack to put on his neck and focused on his breathing. what skill would this be?
TIPP
what is ride the wave?
it is ok to feel emotions and that you are not your emotion
What are the skills someone can use while they are feeling yellow
IMPROVE, Opposite Action, self-soothe
what does THINK stand for?
think, have, interpretations, notice, kindness
why would someone use DEAR MAN?
to try and persuade/ get something
Emily wants to learn how to cook, at first she is not very good. she kept working on the skill until she became a very good one. what is this an example of?
building mastery
what is observe and describe?
describing what you see for what it is-no judgements
what are the skills that someone can use while feeling blue?
ACCEPTS, ABC PLEASE, ride the wave
what does IMPROVE stand for?
Imagery, meaning, prayer, relaxation, one thin in the moment, validation, encouragement
why would pros and cons be used in DBT?
to utilize the pros and cons list and determine if a behaviour would be a good one to engage in (punching a wall)
billy wanted to have pizza for dinner but instead was given pasta, they were not happy about it but still ate the food without a fuss. what is this an example of?
radical acceptance
what is the fourth step in a BCA?
what I felt
what is a skill that you can use to help keep yourself in the green?
dialectics, self-validation, radical acceptance, building mastery
what does ABC PLEASE stand for?
accumulating positive experiences, build mastery, cope ahead, physical, illness, avoid drugs, sleep, exercise
what is a Behavioural chain analysis used for? and why would it be helpful for those using this model?
to understand how one felt during a situation, and why they did it.
to help them then grow and address the situation differently if in the same scenario again.
Morgan and Brenda have been going back and fourth about what colour of book represents math, one says blue and the other says red. they have agreed to disagree, what is this an example of?
dialectics
Name the self-soothe six senses
hearing, sight, touch, taste, movement, smell