Weekend Planning
What are "Links" in the behavioral chain?
Thoughts, Interpretations, Feelings, Behaviors orEvents
How is Interpersonal Effectiveness helpful?
It can help make difficult conversations easier, result in fewer arguments, be more patient, etc.
What is Validation
communicates to another person that his/her feelings thoughts and actions make sense and are understandable to you in a particular situation
What is willingness?
It is doing just what is needed in each situation
Name one thing you can do daily to build mastery?
Cross Something Off Your "To Do" List
Plan for Success, Not Failure
Start a Project.
What are "vulnerabilities" in a behavioral chain?
What happened before the event that made me more susceptible to reacting in a problematic way
What is the purpose of the GIVE/FAST skill?
GIVE helps you keep relationships
FAST helps you keep self-respect
What are three thinking mistakes
1. Mind reading
2. All or nothing thinking
3. Catastrophizing
4.Labeling
5. Overgeneralization
6. Mental Filter
Willingness is listening very carefully to your?
Wise Mind
What is the Opposite Action to the Emotion "ANGER"
Talk Quietly and Behave Politely
What skill can help with urges to use?
Ride the wave, urge surfing, STOP
What are barriers to Interpersonal Effectiveness?
emotion mind, not caring about the results or the other person, feeling like its rehearsed or "corny"
What are Dialectics?
When there are two simultaneous yet opposing truths
Refusing to Tolerate the moment
Giving up
fix every situation
(One of the Above)
How do you check the facts? (three steps)
1- What even triggered my emotion
2- what interpretation or assumptions am I making about the event
3- Does my emotion and it intensity match the facts of the Situation
What are consequences?
an act or instance of following something as an effect, result, or outcome.
What does the THINK skill stand for?
Think, Have empathy, Interpretations, Notice, Kindness
What should someone Validate?
Yourself, Others, Relationships. Feelings and thoughts, behaviors
Radical Acceptance is...
Accepting the Things you Cannot Change
What is an example of a invalidating SOCIAL environment?
the environment doesn't seem to understand your emotion.
It ignores your emotions and does nothing to help you
it might say things like, "Don't be such a baby"
What is Abstinence?
The practice of restraining oneself from indulging in something
What does DEAR MAN stand for?
Describe, Express, Assert, Reinforce
Mindful, Appear Confident, Negotiate
Validating is NOT ???
Necessarily agreeing
Does not mean you like what the other person is doing, saying or feeling.
Willingness Step by Step (5 Steps)
1-Observe
2-Radically Accept
3- Turn Your Mind
4- Try - Half-Smiling and Willing Posture
5 - Ask, "What's the Threat?"
What Does P.L.E.A.S.E. Stand for?
P = Treat physical illness
L=Limit Electronics
E = Eating a Healthy Diet
A - Avoid Mood Altering Drugs
S= Sleep - Balanced
E- Exerscise