body-based
1/2 smile
racing thoughts that are difficult to pin down or stop, and sometimes border on the line of obsessiveness, is referred to as ____________
rumination
define dialectics
The concept that two opposite ideas can both be true at the same time, in the situation, and/or in the same person.
the middle path between emotional mind, and rational mind
wise mind
define the opposite action skill
doing the opposite of the action urge that accompanies a given emotion
demonstrate "the pretzel".
left leg over right leg. left arm over right arm. clasp palms and turn inward.
inaccurate perceptions of reality that are influenced by emotions and may not be consistent with the facts of a situation
cognitive distortions
T/F: you cannot control what emotions come up in your brain and body
what is, true?
The first step to skillfulness in emotional situations is to _____________ ____________. (hint: step 1 in the six core mindfulness skills)
Observe non-judgmentally
describe the opposite action one should use for the emotion, ANGER.
action urge: hit, yell, fight, criticize, demean.
opposite action: a good deed, intentional acts of kindness, willing hands, give physical affection
willing hands
Accepting the situation as is and without judgement or attachment to a desired outcome
Radical Acceptance
what is the core dialectic in DBT?
acceptance and change
in the six core mindfulness skills, the HOW skill that correlates with PARTICIPATE is _______________
effectively
describe the opposite action one should use for the emotion, SHAME.
action urge: hide, shrink back, keep secrets
opposite action: boldness, talk about it, be open
Imagery
thinking through a scenario, conversation, or predicted issue and strategizing skills before the situation presents itself.
cope ahead
You cannot address anything you cannot ___________.
Observe
what does it mean to operate one-mindfully?
staying grounding in the exact moment that you are in, not turning your attention to the past or to the future.
describe the opposite action one should use for the emotion, LONELINESS.
action urge: isolate, escape, distraction
opposite action: connection, socialization, taking risks
The two parts of the body that communicate fastest with the brain are ___________ and ___________
hands and face
ANT stands for ________ _____________ __________
automatic negative thoughts
Emotions are never "wrong", but sometimes are not ________________.
Effective
describe the process of emptying the mind in order to properly meditate
trick question! It is NOT possible to "empty the mind", only to intentionally direct your attention to what you choose to be mindful of.
describe the opposite action one should use for the emotion, LOVE.
action urge: affection, spending time, connection
opposite action: disconnection, cut off, distraction