Mindfulness
Distress Tolerance
Emotional Regulation
Interpersonal Effectiveness
Mystery
100
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
100

Name the 5 senses in self-sooth.

Touch, Taste, Smell, Vision, Hearing

100

Today I sat down in front of the piano and practiced for 45 minutes. What ABC skill was I using?

Building mastery.

100
Why is interpersonal effectiveness important, and how does it impact our emotions?
Interpersonal effectiveness is helpful because it allows us to be more efficient, effective, and clear communicators. Being an effective communicator means that we will be more likely to assert out needs, ask for what we want, say no, stand by our values, keep our self-respect, and maintain/ build relationships. Relationships are important forms of social support that we can rely on, and get enjoyment from.
100

Come up with the dialectic for this statement... "all my problems are my own fault."

Example.... "I may not have caused all of my problems, and I need to solve them anyway."

200
Observe, describe and participate are called the ______ skills?
What
200

What is a skill to use when deciding whether or not to engage in an urge?

Pros/ Cons

Wise Mind

200

Today I scheduled a lunch date with an old friend. Which ABC skills did I use?

Building positive experiences

200
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.
200

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.

Distress tolerance. ACCEPTS, self-soothe, Improve...

300
Non-judgment, one-mind and effectiveness are called the ______ skills?
How
300

What skill is this- ‘completely and totally accepting reality for what it is – letting go of the fighting?’

Radical acceptance

300

Last night I was mindful of my screen time before bed, which made falling asleep easier. Which of the PLEASE skills was I using?

Balanced Sleep (by using sleep hygiene skills)

300
Come up with a cheer-leading statement to counter this worry thought... "If I go to the BBQ everyone will think I'm a loser because I'll be so awkward and nervous, I probably should just stay home."
...
300

Describe a time when you used the opposite action skill effectively

...

400
When you are in _________ mind you are impulsive, forget consequences and are reactive?
Emotion
400

What does the A, E & P stand for in ACCEPTS? Describe each.

A (activities), E (emotions), and P (pushing away).

400

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. What emotion could you be feeling?

Anger

400
What does DEAR MAN stand for? Explain each letter in the acronym.
D - describe E - express A - assert R - reward M - mindful A - appear confident N - negotiate
400

Explain what validation is and why it is important to use for ourselves, and with other people.

Validation is a skill used to communicate to another person, or to ourselves, that our (their) emotions, thoughts, or actions make sense and are understandable in a particular situation. It shows that we are listening, and helps to decrease conflict in relationships as well as the intensity of emotions being experienced.

500
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
500

Explain when TIPP is supposed to be used, and give an example of a time that you used it.

TIPP (temperature, intense exercise, paced breathing, and progressive muscle relaxation) is a 'crisis survival skill' 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.

500

You feel nervous because you're about to perform in front of an audience. You decide to sit in a quiet space, breath, and eat so you don't feel faint before the show starts. Which ABC skill(s) was I using?

Coping ahead PLEASE skills

500
What are the three goals of interpersonal effectiveness and the skill associated with each?
Asking for something effectively - DEAR MAN. Keeping a good relationship - GIVE Keeping your self-respect - FAST
500

Describe a situation where guilt fits the facts, and a situation where it does not.

Guilt fits the facts if we did something that violates our values or moral code. Guilt does not fit the facts if we feel guilty about something that we did not do or cannot control.

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