Interpersonal Effectiveness Skills
This skill is used to organize/order our goals
What is Prioritizing
Due to lack of practice or understanding, this barrier can occur
What is lack of skills
What does D.B.T. stand for?
What is dialectical behavior therapy
This skills is used to temporarily remove/distance ourselves from a stressor
What is distraction
What does A.C.T. stand for
Acceptance and commitment therapy
When we do not want to do something, we say ______ instead of "Yes"
What is no.
This barrier occurs when you are not sure what you wan
What is unclear objectives
We are not these, we experience these.
What are our emotions/feelings.
T.I.P.P. can be used to help regulate our emotions and somatic reactions. What does T.I.P.P stand for?
The 6 major feelings on a feeling wheel.
What are happy, fear, sad, anger, surprise, and disgust.
Relationship Effectiveness: GIVE stands for
What is Gentle, Interested, Validating, Easy manner.
When these two things are in conflict, it can become difficult to reach our goals.
What are short and long term goals
Breathing deeply, with a slow and steady inhalation to exhalation ratio, signals our _____________ nervous system to calm the body down
What is the parasympathetic nervous system.
When we use S.T.O.P, we do this.
What is Stop, take a step back, observe, proceed mindfully
Coping skills help you work through your experience while distraction techniques help you to work away from you experience.
What is the difference between cope through and distract away.
Self-respect Effectiveness: FAST stands for
What is Fair, no Apologies, Stick to values, Truthful.
When our external world is creating a barrier, we can say this.
What is our environment is more powerful than our skills
Our 3 states of mind according to DBT.
What are ration(cognitive/logical), WISE, and emotional
Being mindfully away of emotions, but not acting on them/ taking energy from the emotional and redirecting it in a more effective manner
What is surfing the wave/urge surfing
These four options are used for when we are in distress
What are problem solve, change your interpretation, do nothing...stay miserable, or radical acceptance of things you can not change
Objectives effectiveness: DEAR MAN stands for?
What is Describe, Express, Assert, Reinforce, Mindfully, Acting confident, Negotiating.
We can use challenge myths, check the facts, use opposite action skills when this barrier occurs
What are Worries, Assumptions, and Myths Interfering.
When things get in our way, top obstacles can be remembered by F.E.A.R. What does that stand for?
What is fusion, excessive, expectations, avoidance, remoteness from our values
Temporarily leaving something and planning to return vs leaving something and not returning to it
What is the difference between distraction and avoidance
Name 3 of the 6 core processes in ACT
What are:
Workability, suffering, pain, experiential avoidance, flexibility, and willingness