Monday
Which DBT skill is used to ask for what we want or refuse a request?
DEARWOMAN
True or False: ACCEPTS is a mindfulness skill that is used to help you connect with the present moment
False - it is a Distress Tolerance skill used to help us mindfully distract so we can stay safe in crisis
When you are in a state where you feel you can deal with what is happening without getting hyped up or shut down, you are in your window of ______________.
Tolerance
Another phrase to describe "Thinking Traps" is ______________.
Cognitive Distortions
What are the 4 Hogwarts Houses from Harry Potter?
Gryffindor
Ravenclaw
Hufflepuff
Slytherin
In what type of situation would you NOT want to negotiate when using DEARWOMAN
When you need to set a firm boundary
How can vulnerability in relationships be a positive thing?
Answers may vary....
Example: It can help us to connect with others in an authentic way
Guilt and Shame are both difficult emotions. One is connected to the idea that "I did something bad" and the other one is "I am a bad person".
Which one is Shame?
Shame
DAILY DOUBLE!!
What is it called when we become "hijacked" by our thoughts and we become entangled in them/see them as reality?
Fusion
How many times does a blue whales heart beat per minute when diving?
a. 6
b. 10
c. 16
A - 6!
We talked about 4 communication styles on Monday. One of these is Assertive communication. What are the other three?
Passive
Passive-Aggressive
Aggressive
The Suffer-rings activity helps us to understand the cost of avoidance and helps us see the difference between _________ and suffering
Pain
On Wednesday, we talked about factors that make us emotionally vulnerable. Describe two things that might make us emotionally vulnerable
Answers may vary...Group leader will decide if your answer counts :) Answers could include HALT (Hungry, Angry, Lonely, Tired)
True or False:
The purpose of defusion is to change your thoughts
False!
Defusion helps us to become aware of our thoughts, gain distance from thoughts and see thoughts as suggestions, rather than reality
What is the name of a group of cheetahs called?
a. Herd
b. Coalition
c. Pride
d. Band
B - Coalition
If I am using eye contact, have open body posture, and use a level tone of voice when making a request, which component of DEARWOMAN would I be using?
Appear Confident
Which micro-skill in ACCEPTS would I be using if I wrote an encouraging note to my partner and helped them out with a difficult chore?
Contributions
What term is used to described an ability to "bounce back" from hardship or be able to withstand difficult things?
Resilience
Which thinking trap involves using words like "always" and "never" and views a negative event as a never ending pattern of defeat?
Which planet has the tallest volcano in the solar system?
Mars!
The volcano's name is Olympus Mons and is 72,000 feet tall!! That is about 2.5 times the height of Mount Everest!
Name 7 of the letters in the acronym DEARWOMAN
BONUS!!
For an additional 100 points, name all 9
Describe
Express
Assert
Reinforce
Willingness to hear "no"
Openness to other options
Mindful
Appear Confident
Negotiate
Name all 6 of the letters in the acronym ACCEPTS
BONUS!! For an additional 50 points, name all 7
Activities
Contributions
Comparisons
Emotions
Push away
Thoughts
Sensations
List 6 of the letters of STRENGTH
BONUS!! For an additional 100 points, name all 8
Sleep, Take care of self, Resist urges, Exercise, Nutrition, Gain Mastery, Time for self, Healthy self talk
We reviewed 7 Cognitive Defusion techniques yesterday from a PowerPoint. Please name at least 4 of them.
BONUS!! For an additional 25 points each, name the others
I'm having a thought that...
Thanking your mind
Shifting locations
Weird replacements
Singing your thoughts
Silly voices
Approximately how many earth years does it take for Neptune to make one orbit of the sun?
A. 29
B. 58
C. 165
D. 310
C. 165 Earth years
That’s equivalent to 60,190 Earth days to orbit the sun once!
This means that since it was discovered in 1846, it has only completed just one orbit!