Interpersonal Effectiveness
In what situation would you use the DEAR MAN skill?
When you want to increase the chance that someone says yes to a request
What is the point of emotion regulation? (there are 2 parts here)
To be able to prevent unwanted emotions from happening in the first place
To change intensity/duration of unwanted emotions once they come up
1. Observe
2. Describe
3. Participate
What is the goal of using distress tolerance skills?
To not make a crisis situation worse.
What is radical acceptance? What is one thing you have radically accepted or are working on radically accepting?
Radical acceptance is when you stop fighting reality, stop responding with impulsive or destructive behaviors when things aren't going the way you want them to, and let go of bitterness that may be keeping you trapped in a cycle of suffering.
What does DEAR MAN stand for?
Describe
Assert
Express
Reinforce
Mindful
Act Confident
Negotiate
Name at least two skills for preventing emotional distress in the future?
Accumulating positives (ST/LT)
Build Mastery
PLEASE
What are the three HOW skills? Describe a time you have used each.
One mindfully
Non judgementally
Effectivelly
1. Crisis Survival Skills
2. Radical Acceptance
What are 2 skills that can help you radically accept ?
Half smile/willing hands
When is it important to use the GIVE skill? (part of DEAR MAN)
When the relationship is important.
What are the PLEASE skills? How do you use them? What is their purpose
The ABC PLEASE skill is about taking good care of ourselves so that we can take care of others. Also, an important component of DBT is to reduce our vulnerability. When we take good care of ourselves, we are less likely to be vulnerable to disease and emotional crisis.
Treat Physical Illness and take medications as prescribed.
Balance eating in order to avoid mood swings.
Avoid mood-Altering substances and have mood control.
Maintain good sleep so you can enjoy your life.
Get exercise to maintain high spirits.
What is emotion mind? How do you know you are in it?
Emotion mind is when emotions rule over your actions. There is no logic in emotion mind. I know I am in emotion mind when I feel the need to act RIGHT NOW and when my thoughts are going really really fast.
What is Distract with Wise Mind ACCEPTS?
Activities
Contributing
Comparisons
Emotions (different)
Pushing Away
(other) Thoughts
(other) Sensations
What are the three functions of emotions? What do emotions do for you?
1. Communicate to ourselves
2. Communicate to others
3. Motivate us to action
When is it important to use the FAST skills (part of DEAR MAN)
When you self respect is important
If an emotion is justified and acting on the emotion urge is effective what skill can you use to change the emotion?
Problem solving
What is wise mind? How do you know you are in it?
Wise mind is the synthesis of logic mind and emotion mind. I know I am in it because i get a settled feeling in my gut.
What DT skill uses the 5 senses
Self-Soothe (vision, hearing, smell, taste, touch)
Can an assumption or interpretation of something be non-judgemental?
No - if something is non judgemental it DOES NOT have ANYTHING but observable facts (even saying something is "good" is a judgement)
Ask me to stop doing this Jeaopordy review with you using DEAR MAN format.
....
If an emotion (or it's intensity) is not justified, what skill can you use to change it?
Opposite Action
What is logical mind.
Logical mind is void of emotion. Strictly focused on problem solving
What is IMPROVE the Moment
Imagery, meaning, prayer, one thing in the moment, vacation, self encouragement
Do you think you are ready to take the test?
YES ---> YOU ARE!!!!!