Interpersonal Effectiveness
List 2 Interpersonal Effectiveness skills
Any of the following:
Clarifying goals | DEARMAN | GIVE | FAST | Dialectics | Behavior change strategies | Validation
List 2 Mindfulness skills
Any of the following: Observe, describe, participate, non-judgmentally, one mindfully, effectively, wise mind, mindfulness of current emotions, loving kindness
List 2 Emotional Regulation skills
Any of the following:
Observing and describing emotions, check the facts, problem solving, opposite action, challenging cognitive distortions, PLEASE, accumulating positives, building mastery, cope ahead, nightmare protocol, sleep hygiene
List 2 Distress Tolerance skills
Any of the following:
STOP, TIPP, IMPROVE the moment, distracting with ACCEPTS, self-soothe, body scan, radical acceptance, willingness, half smile and willing hands, mindfulness of current thoughts, turning the mind, clear mind, adaptive denial, alternative rebellion
This planet is known as the “Red Planet.”
Mars
What is dialectics?
Two opposing statements being true
This skill means you fully notice what’s happening around you or inside you without trying to change it.
Observe
What skill is used to describe how you take care of your sleep?
Sleep hygiene
What does STOP stand for?
Stop, Take a step back, Observe, Proceed mindfully
This is the largest ocean on Earth
Pacific Ocean
You are trying to maintain a friendship while asking for something. You stay gentle, interested, validate, and use an easy manner. Which DBT skill are you using?
GIVE
This skill is about joining fully in whatever you are doing and being present in the moment.
Participate
What skill is used to help prepare for the future?
Cope ahead
What does TIPP stand for?
Temperature, Intense Exercise, Paced breathing, Paired muscle relaxation
How many hot dogs were eaten in 10 minutes to secure the world record?
76
Someone is upset, and instead of dismissing their feelings, you acknowledge their perspective and show you understand their emotions. Which interpersonal effectiveness skill is this?
Validation
Paying attention without judging something as good or bad is called this.
Non-judgementally
Doing the opposite of what your emotion tells you to do is called this.
Opposite action
Accepting reality exactly as it is, even when painful, is called this.
Radical acceptance
Between these cities, which is the most populated:
Tacoma
What does DEARMAN stand for?
Describe, Express, Assert, Reinforce, Mindful, Appear confident, Neogtiate
You are overwhelmed with sadness. Instead of pushing it away or getting lost in it, you allow yourself to feel the sadness fully while noticing it and accepting it as it is. Which mindfulness skill is this?
Mindfulness of current emotions OR up to judges discretion
When you take care of your mind, body, and sleep, what skill are you using?
PLEASE (Physical illness, balance Eating, avoid mood-Altering drugs, balance Sleep, Exercise)
What skill would you use within the Distress Tolerance section to calm yourself down?
Self-soothe OR up to judges discretion
How many seconds are in a day
86,400