Mindfulness
What are the three states of mind?
Emotion Mind, Reasonable Mind, Wise Mind
What skills encompass the Distress Tolerance module?
ACCEPTS, TIPP, IMPROVE, Self-Soothe, STOP
What is the DBT phrase for accepting ALL things we cannot change?
Radical Acceptance
List at least four thinking mistakes
1. Black or White thinking
2. Mind Reading
3. Overgeneralization
4. Catastrophizing
5. Should Statements
6. Emotional Reasoning
7. Labeling
8. Personalization
9. Mental Filter
10. Disqualifying the positive
When we want to use Opposite Action, what is the very first thing we have to do?
Identify our emotion(s)
States of mind, WHAT, HOW
List all of the words/components that make up the acronym ACCEPTS.
Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, Sensations
What does ACCEPTANCE mean in Radical Acceptance?
Complete and total accepting in mind, heart, and body
ACCEPTANCE= seeing reality for what it is, even if you don't like it.
ACCEPTANCE can mean acknowledging, recognizing, enduring, not giving up or giving in.
It's when you stop fighting reality, stop throwing tantrums about reality, and let go of bitterness.
When we refuse to tolerate a situation and/or give up, we are being...
Willful
What does it mean to do the Opposite Action "all the way"?
When our action matches our thoughts
Observe, Dsecribe, Participate
What are the senses we can utilize to self-soothe?
Vision, hearing, smell, taste, touch, movement
What is the word for two things that seem like (or are) opposites that can be true at the same time?
Dialectics
When you perceive your own feelings, thoughts, and actions as making sense, accurate, and acceptable in a particular situation, you are practicing what skill?
Self-Validation
List the seven steps of Opposite Action
1. Figure out the emotion you are feeling.
2. What is the action URGE that goes with the emotion?
3. Ask yourself: Does the emotion fit the facts in the situation? If yes, will acting on the
emotion's urge be effective?
4. Ask yourself: Do I want to change the emotion?
5. If yes, figure out the OPPOSITE ACTION.
6. Do the opposite action-ALL THE WAY!
7. Repeat acting in the opposite way until the emotion goes down enough for you to notice.
What are the components of the How skill?
Don't Judge, Stay Focused, Do What Works
Imagery, Meaning, Prayer, Relaxation, One Thing in the Moment, Vacation, Encouragement
Beliefs and Emotions are two factors that interfere with what?
Acceptance
List and describe each component of ABC PLEASE
Treat Physical illness, balance Eating, Avoid mood-altering drugs, balance Sleep, get Exercise
What are three out of the six ways we can Troubleshoot our emotion regulation skills?
1. Check your biological sensitivity
2. Check your skills
3. Check for reinforcers
4. Check your mood
5. Check your emotional overload
6. Check for emotion myths getting in the way
Nonjudgmental, One-mindfulness, and Effectiveness are all parts of which mindfulness skill?
How Skill
Describe all the letters in the TIPP acronym and give an example for each.
Temperature, Intense Exercise, Paced Breathing, Progressive Muscle Relaxation
What is negative reinforcement?
A consequence that increases the frequency of a behavior by removing something negative
How can you cope ahead? (Hint: there are four steps)
1. Describe a situation that is likely to create negative emotions.
2. Decide what DBT skills (including problem-solving) you want to use in the situation.
3. Imagine the situation in your mind as vividly as possible.
4. Rehearse coping effectively in your mind.
How do we practice Ride the Wave?
Observing and experiencing our emotion(s), being mindful of emotional sensations in the body and identifying where those are, being aware we are not our emotion, do not judge our emotion(s)