Distress Tolerance
What is radical acceptance?
What does full awareness mean in mindfulness?
Being aware of the present moment (thoughts, judgements, emotions, physical sensations) without judgement and without trying to change it.
Name one goal of emotion regulation skills training?
Understand the emotions that you experience, reduce emotional vulnerability, decrease the frequency of unwanted emotions, decrease emotional suffering
What do you use DEARMAN for?
To get someone to do what you want
What is DBT?
What does ACCEPTS stand for?
Activities, contributing, comparisons, emotions, pushing away, thoughts, sensations
TRUE OR FALSE: Mindfulness will not increase compassion for self or others
FALSE
What is opposite action?
Act opposite to the action urge when the emotion is doing more harm than good
What does FAST stand for?
Fair, apologies, stick to values, truthful
What does DBT stand for?
Dialectical behavioral therapy
Why bother accepting reality?
Rejecting reality does not change reality, changing reality requires first accepting reality, rejecting reality turns pain into suffering
Name the three components of the "What" skill
Observe, describe, participate
Describe the wave skill
What does THINK stand for?
Think, Have empathy, Interpretations, Notice, use Kindness
What does dialectical mean?
Two opposite ideas that can be true at the same time, and when considered together, can create a new truth and a new way of viewing the situation.
What does TIPP stand for?
Temperature, intense exercise, paced breathing, progressive muscle relaxation
Name two mindfulness skills that are taught at RBH
"What" skill, "How" skill, taking hold of your mind, why bother
Describe "check the facts" skill
What does GIVE stand for?
Gentle, interested, validate, easy manner
TRUE OR FALSE: Teens and families must learn and practice new behaviors in all the different situations of their lives (ex. school, home, work, social)
TRUE!!
What does IMPROVE stand for?
Imagery, meaning, prayer, relaxation, one thing in the moment, vacation, encouragement
What are the three states of mind?
Reasonable mind, wise mind, emotional mind
What is the ABC PLEASE skill?
Accumulating positive experiences, Build mastery, Cope ahead, treat Physical iLlness, balance Eating, Avoid mood-altering drugs, balance Sleep, get Exercise
Give one worry thought and one wise mind self-statement
Wise Mind statement: If I say no to people and they get angry, it doesn't mean I should've said yes.
Name 3 positive self-talk statements