Emotional Regulation
When non-verbal and verbal expressions do not match up, which are we more likely to find truth in?
Non-verbal communication
To help us learn about our communication styles and the styles of those around us.
What is the tool in DBT that helps us process through a problem behavior and identify healthier options for future reference?
Behavior Chain Analysis
What does SSLANT stand for?
Smile
Sit up
Listen
Ask questions
Nod when spoken to
Track with your eyes
What does EBD mean?
Emotion Driven Behavior
When we act on our emotions, it can be harmful to us and those around us. What might be a good skill to use to help with emotional regulation that requires us to do something that we typically don't want to do?
Opposite Action
What is the difference between a boundary and an emotional wall?
Boundaries are set to keep people in our lives and to identify what we are and aren't comfortable with.
Emotional walls are meant to keep people out of our lives by creating emotional distance and resistance to vulnerabilities.
What is the Bio-Social Model?
A model that allows us to identify the biological and social interactions that help us better understand our behaviors.
Name at least 3 ways you can make Deposits in the Emotional Bank Account?
Attending to the little things
Paying attention
Keeping Commitments
Show integrity
Apologize when you make a withdrawal
What Emotional Regulation skill would we use if we wanted to ensure we are doing everything we can to prevent unnecessary vulnerabilities?
PLEASE
After we Check the Facts, we might need to troubleshoot some issues we are having. What is this called?
Problem Solving
In reference to Communication Roadblocks, what is the difference between Withdrawing and Stonewalling?
Withdrawing refers to emotional disengagement or creating emotional distance in a conversation.
Stonewalling refers to completely withdrawing from a conversation by shutting down and refusing to respond.
If we know we have a hard event coming up and have fears that we might go back to maladaptive behaviors, what tool should we use to help us prepare?
Event Relapse Prevention Plan
When our communication is out of proportion to the situation at hand, what do we need to consider making adjustments to?
Intensity Scale
What is the skill called where we want to examine the evidence that supports both sides of the situation?
Checking the Facts
Emotions organize and prepare us for action. What are the 4 survival instincts that we could experience?
Fight, Flight, Freeze, Fawn
What is the skill in Interpersonal Effectiveness where we want to consider the relationship when communicating with others?
GIVE
What is the difference between the Clear Mind and The Clean Mind?
Clear Mind - believing one is no longer affected by or vulnerable to the behavior or triggers
Clean Mind - not engaging in the behavior but being aware of the triggers and warning signs
When we don't compromise our values or moral in communication with others, what skill are we utilizing?
FAST
What is the difference between Cognitive Distortions and Thinking Errors?
Thinking Errors are frequently used to avoid responsibility or accountability and tend to be conscious excuses or manipulations.
Cognitive Distortions are patterns of inaccurate thinking that create emotional suffering. These are usually automatic thoughts that contribute to anxiety, depression, hopeless, etc.
The skill ABC PLEASE helps with managing emotions appropriately. What does the ABC stand for?
Accumulate positive emotions
Build mastery
Cope ahead
This is a theory that explores why we feel a certain way about some people we have relationships with than others who we might not have that great of relationships with.
Emotional Bank Account
This concept refers to the idea of achieving a balance between complete avoidance and total indulgence in a problem behavior.
Dialectical Abstinence
List what each letter in DEARMAN stand for.
Describe
Express
Assert
Reinforce
Mindful
Appear confident
Negotiate
When we balance Acceptance and Change, we see our situations from a dialectical standpoint. What is this called?
Ex: I am really struggling right now AND I can try to help myself.
Walking the Middle Path