True/False
Emotions are good or bad
False
They may be comfortable/uncomfortable
I'm super angry because someone is threatening me. My urge is to tell them off in front of everyone so they won't mess with me again.
avoid!
take a break, walk away, talk to a trusted person, use a coping skill
Alcohol, caffeine, nicotine, illegal drugs are all what? What letter represents them in PLEASE
mood Altering Substances
A - Avoid mood altering substances
is this the correct order for checking the skill?
1 describe the problem situation
2 check the facts
3 identify your goal in solving the problem
4 brainstorm a variety of solutions
5 choose a sitaution that is likely to work
Joe is noticing he is clenching his jaw, his thoughts are racing, and he has a feeling of worry. What DBT skill is Joe using when he does this?
Mindfulness, he is tuning into his current experiences.
When you give your body the nourishment it needs, you are better able to cope and regulate emotions.
true
What is Opposite Action?
OPPOSITE ACTION (or Opposite Action to Emotion) is a skill we use when we recognize our emotions are leading to urges to act ineffectively. We can bring our intense emotions back to baseline by choosing to act OPPOSITE of our emotional urge
What is the purpose of the PLEASE skill?
To better regulate emotions by caring for our minds and our bodies consistently.
What are the three states of mind?
emotion mind, Reason or logic mind, and wise mind.
Is it easier to achieve your goals when you are feeling very emotional
false
When I try to explain to my mom that my depression is hard to manage right now, she's irritated and says some invalidating things. I want to cry in bed, turn on sad songs, and ruminate about my feelings in texts to my friends.
Get active
Approach, don't avoid
Engage in a positive activity (talk to friends, play a sport, go outside, etc)
what does S stand for in PLEASE
Sleep!
How many hours (on average) do teen boys need per night
Why does checking the facts help us address concerns
It allows us to mindfully reflect on our interpretations and preconceived notions and make informed decisions that reduce the potential for negative outcomes.
Lights, camera, action!
Bob will be attending a court hearing tomorrow, and he knows it will be a difficult experience. Coping ahead will allow him to better regulate himself and reduce the chances of a crisis in the courtroom.
True = Coping ahead can help us prepare for situations that can be very emotional and/or challenging.
Urges we may have when we feel shame
hiding, avoiding, withdrawing, attacking others
One of the E's in the Please skill stands for balanced eating. Give an example of what a balanced meal includes.
?
What happens if our first solution doesn't work?
We try the next best solution and take a break in between if needed.
If we remain mindful of our emotions and how we experience them (in our bodies and minds), we will be able to better regulate ourselves.
Example: If we don't know that we're feeling jealous, we can't use opposite action properly.
Name another skill (we talked about this earlier in DBT group) we use to examine our emotions before we use Opposite Action. We can use the opposite until we identify how we feel. We do this through . . .
mindfullness
3 Tasks for treating physical illness.
P in please stands treating physical illness
Taking care of your body/symptoms (resting, drinking water, icing injuries)
Seeing a doctor when needed.
Taking medications as prescribed.
How do you evaluate outcomes after using the check the facts problem-solving
a. Did it work? YEAH! Reward yourself!
b. It didn’t work? Reward yourself for trying and DON’T GIVE UP!
c. Try a new solution.
What does TIPP stand for
temperature, intense exercise, progressive muscle relaxation, paced breathing