ABC PLEASE
In DBT, we know that there is a connection between body and ___________.
What is "Mind"
Our thoughts and feelings lead to this.
What are "Behaviors"?
You text your girlfriend, but she hasn't responded in a few hours. Rather than get mad, you can use this skill.
What is "Check the Facts".
A tool that can help me identify and name my emotion is the ____________ _______________.
What is "Emotion Wheel"?
Checking the Facts help you recognize if your emotions are ______________.
What is "Valid"?
The 'P' and the 'L' in PLEASE stand for this.
What is "Physical Illness"?
True or False: You should ALWAYS act opposite.
What is "False"?
Embracing your emotion and letting it come and go is known as this.
What is "Riding the Wave"?
Identifying and Naming emotions helps individuals to better understand their _________________ experiences.
What is "Emotional"
When you identify the prompting event, you are determining what _____________ the emotion.
What is "Triggered"?
Rehearsing a plan ahead of time so you are prepared to cope skillfully when an emotional situation arises.
What is "Cope Ahead"?
I have to take a test, but I am nervous I will fail. My urge is to pretend I am sick and not go to school. The opposite action is to __________.
What is "Go to school and take my test"?
I want to ask my counselor if I could have an extra phone call, but I'm nervous he will say "no". I don't know how I react, so I rehearse a plan ahead of time so I know how to manage me emotions if he does say no. I used this skill.
What is "Cope Ahead"?
The goal of Identifying and Naming your emotions is so that you can _____________ them effectively
What is "Manage"?
Name one of the reasons for "Checking the Facts"
1. Reduce Emotional Intensity
2. Improve Problem Solving
3. Enhance Relationships
4. Prevent Emotional Escalation
Doing things that make you feel competent and effective, like hobbies, is known as doing this.
What is "Building Mastery"?
Using "Opposite Action" reduced unwanted _____________.
What are "Emotions".
The first step in Mindfulness of Emotions is to ______________ your emotions.
What is "Observe"?
By acknowledging and naming an emotion, we can sometimes experience a _____________ in its intensity.
What is "decrease"?
What are "assumptions"?
Name 2 of the 6 ways to enjoy a better night sleep.
(Only need 2, in any order)
What are:
No caffeine in the afternoon or later
Develop a bedtime routine
Keep a clean and relaxing sleeping space
Engage in moderate exercise, but not right before bed
Remember that bed is not a time for electronics
Use Progressive Muscle Relaxation
Name one of the two reasons you would use the Opposite Action skill?
What is "unhelpful" or "unjustified" emotions?
With ABC PLEASE, we know that __________ wellness impacts emotional wellness.
What is "Physical"?
Name one key benefit to naming your emotions:
(Only need one)
1. Increased Self-Awareness
2. Validation
3. Improved Communication
4. Reduced Emotional Intensity
5. Foundation for Regulation
If your emotion and intensity do not match the facts, you should do this.
What is "Formulate a new response"?