Shame Resilience
Which feeling can be helpful, shame or guilt?
Guilt motivates you to apologize, make amends, or change behaviors. Shame is destructive.
Name 1 thing radical acceptance does NOT include
approval, compassion, giving up, against change
True or False - The human brain is programed to look for things that are wrong with ourselves
True - The “don’t get killed” device of our ancestors helped them to survive by constantly comparing them to other members of the clan to ensure they didn’t get rejected.
True or False - Our brains were built for survival, not to be happy.
True - Our brains have a tendency to orient toward the negative
What is grounding?
A technique that helps keep you in the present.
What is the difference between guilt and shame?
Guilt is feeling bad about something you've done. Shame is feeling bad about who you are.
True or False - When practicing radical acceptance, you must accept everything, totally and completely
False - Only accept facts that must be accepted
What is the term used to describe the following:
No matter what’s happened to us in our lives, our actual self-worth remains intact, even though we might feel crumpled, worn, and worthless.
Inherent Worth
True or False - Uncomfortable emotions can be helpful
True -
How do you practice a half smile?
Relax your face, tense and relax if needed, let both corners of your lips go slightly up, try to adopt a serene expression
You feel bad about your feelings, so you feel even worse.
What's the first step in practicing radical acceptance?
Why is self-esteem not a helpful way to think about ourselves?
It’s an opinion you hold about the sort of person you are.
Name 1 key to lasting happiness
When practicing the "Earth, Water, Air, & Fire" exercise, what represents water?
Salivation
Shame needs these 3 things to grow out of control.
Secrecy, silence, judgment
Name 1 thing we have to be careful to NOT accept
distortions of the past, exaggerations, catastrophic thinking, judgmental assertions
How can you practice self-acceptance?
Connect to your values and act accordingly
Don't try to prove yourself
Recognize your inherent worth
Marsha Lineman (DBT) described unhealthy reactions to primary emotions as ___________.
Secondary emotions
Describe the 3 things needed to experience hope.
Goals, pathways, a sense of agency
Name 1 way to practice shame resilience
- recognize shame
- reality check messages and expectations
- speak about shame, share with trusted people
Define radical acceptance
Radical acceptance is complete and total openness to the facts of reality as they are, without fighting or struggling against them.
Define Self-Acceptance
What is the "impact bias"?
We overestimate the impact a very large changes in our lives, when smaller day-to-day changes can make a big difference
What are the final 2 steps to accepting emotions through mindfulness practice?
1. Observe 2. Breathe
3. _______ 4. _______
3. Expand 4. Allow