Mindfulness
When you are noticing the experience and watching your feelings come and go you are doing this skill to achieve wise mind. Which skill are you using?
Observing
Name the 5 senses in self-sooth.
Touch, Taste, Smell, Vision, Hearing
Today I sat down in front of the piano and practiced for 45 minutes. I am trying to improve my playing. What ABC skill was I using?
Building mastery.
What is the GIVE skill used for?
to maintain/ healthy build relationships
What is the practice of paying attention to the present moment without judgment?
A) What skill B) How skill C) Mindfulness
C) Mindfulness
Observe, describe and participate are called the ______ skills?
a. Who b. What. c. Where. d. When e. How
What
Suffering = Pain + _______
Non-acceptance/resistance to the pain
Today I scheduled a lunch date with an old friend and it was fun. Which ABC skills did I use?
Building positive experiences
Describe a situation when you used GIVE that was effective.
Maintaining a relationship.
Communicating in a G (gentle), I (interested), V (validating), and E (easy) manner.
You're sitting in an airplane about the take off and you're feeling extremely worried and anxious. Name a module of skills that would be helpful to use here, and a particular skill from that module that you would apply.
Distress tolerance. ACCEPTS, self-soothe, Improve...
Non-judgment, one-mindfully and effectiveness are called the ______ skills?
a. Who b. What c. Where d. When e. How
How
What skill is this- ‘completely and totally accepting reality for what it is – letting go of fighting reality to reduce suffering?’
Radical acceptance
I am having a tough day and feeling very emotional. I called my friend and she has not called me back. It's been 30 minutes and I'm starting to think she hates me and no longer wants to be my friend forever. What would be a helpful emotional regulation skill for me to use here?
Check the Facts - just name the facts, non-judgement, think about possible other reasons that my friend may not be calling me back i.e.
1) she's busy and out
2) she has her own things going on
3) she's waiting for a time when she can provide me her full attention
4) she's not on her phone all that often these days
What does the T stand for in the FAST skill?
(A)Turning the mind (B)Temperature (C) Truth
C) Truth
Describe a time when you used the opposite action skill effectively
...
When you are in _________ mind you are more likely to act impulsively, be reactive, think in extremes, and forget consequences.
Emotion
What does the C stand for in ACCEPTS, our effective distraction skill? (either accepted)
Contribute, Comparisons
Someone just yelled a rude remark at you. You feel your face getting hot. Your muscles are tightening. You feel like you want to lash out at someone. Name what emotion could you be feeling?
Anger
What does D, A, R and N stand for from DEAR MAN? What is the goal of DEAR MAN?
D - describe
A - Assert/Ask
R - reward
N - negotiate
Goal: Effectively asking for what/ Assertive communication
EWhich one of these scenarios is using the opposite action skill? (A) Not going to an event you were invited to (B) Staying in bed when you don't feel like going to school (C) Going to celebrate your cousin's bday despite not wanting to be around some family members
C) Going to celebrate your cousin's bday despite not wanting to be around some family members
This skill to achieve wise mind asks you to become one with an activity, and to be aware of the experience and feelings without being self-conscious.
Participate
Explain T from the TIPP skill and when it should be used.
TIPP (temperature) is one of the 'crisis survival skills' and is intended to be used when emotions are at their highest and strongest. The TIPP skills helps to bring the intensity of the emotion down, and move us closer to Wise Mind so as not to make the situation worse.
You feel nervous because you're about to perform in front of an audience. You decide to sit in a quiet space, slow your breathing, and eat so you don't feel faint before the show starts. Name at least 2 skills that you are using?
Coping ahead and PLEASE skills
What is the goal of using the FAST skill?
Explain what each letter means in the FAST skills
Keeping your self-respect - FAST
F- Fair (to self and others)
A- (no) Apologies
S - Stick to Values
T - (be) Truthful
What is DEAR MAN used for ?
Asking for what you want/ assertive communication