Mindfulness
The state of mind in which people are most likely to act impulsively
EMOTIONAL MIND
When you’re feeling stressed or upset, you engage in the follow in order to help calm down — like smelling your favorite candle, feeling the texture of your hoodie, listening to music, tasting something sweet, or looking at a relaxing picture. What skill are you using?
Self Soothe with your 6 Senses
When we want to achieve our objective (ask for something or say no) what skill do we use?
DEAR MAN
The Grinch is feeling Grinchy, lonely and angry . He decides to act on his emotions and steal all of the town's presents. What state of mind is he in?
Emotional Mind
When Trevor is thinking only of the facts what state of mind is he in?
Reasonable Mind or Rational Mind
Observe
Intense exercise is part of which skill?
TIPP (Temperature, Intense Exercise, Paced Breathing, Paired Muscle Relaxation)
When you want to keep your self respect, you use these skills
FAST SKILLS
You are feeling depressed and anxious today and have a job interview that you have been waiting weeks for. You say yo yourself "I know I feel sad and little nervous today. It might be because of the interview. Maybe I can do some deep breathing to help me feel better or call my worker for support". What state of mind are you in?
Wise mind
TRUE OR FALSE
Distress tolerance is about making yourself feel better
FALSE
The goal with distress tolerance is to tolerate the situation, get through it and not make it worse.
In this what skill you become one with your experience. Just jumping in regardless of liking it or not.
Participate
Accepting that a situation cannot be changed regardless of if you approve or disapprove of it. The goal is not to make the pain go away but to make the pain more tolerable.
What is the skill that this applies to?
REALITY (RADICAL) ACCEPTANCE SKILLS
TRUE OR FALSE
Validation is Fixing, offering solutions or giving advice
FALSE
Karen is asking staff for something and she is yelling at them.
What GIVE skill is she not using?
(be) Gentle
Trevor is ranting to Jasmine. Jasmine tells him that she understands his feelings, wants, difficulties and opinions about the situation. What skill is Jasmine using?
VALIDATE (GIVE SKILL)
Which "HOW" skill focuses on trying not to use words like "good", "bad", "ugly", "should", "stupid"
Non-Judgmental
Being present and acting in wise mind vs. refusing to tolerate reality and trying to be in control are characteristics of what?
WILLINGNESS VS. WILLFULNESS
TRUE OR FALSE
Interpersonal Effectiveness is about you OR the person you are communicating with.
FALSE. Interpersonal Effectiveness is about you AND the person you are communicating with
Dora uses the word "But" in sentences to connect opposites and Boots finds this very invalidating. What other three letter word can Boots suggest Dora use to be validating?
AND
TRUE OR FALSE
Sometimes we have to do things we don't want to do, to achieve the outcome that we desire
TRUE
You are right AND the other person is right. This is an example of what kind of statement.
A Dialectical Statement
Short term, Highly stressful and creates pressure to resolve it now are characters of what?
CRISIS
Component of DEARMAN where you let others know the positive benefits, or clarify the negative consequences of not getting what you want or need
R:REINFORCE
Your parents want you to go to family therapy, but you really don’t want to. Instead of refusing or avoiding it, you decide to give it a try and see what happens. This shows you’re practicing what DBT skill?
What is Being Willing?
Skill to surf the emotional waves, instead of using destructive coping to end the emotion early or to hang on to an emotion.
"Emotions do not last, they come and go like waves"
Ride the Wave