Trying new things
True or False - When you try something new, you should be good at it the first time you try
False! Remember our stages of learning; we are often in the conscious incompetence stage before we become an expert
What skill do we use in order to be more open to feedback?
The ADOPTS skill
This is the skill we use to build relationship intimacy and connection
Match +1
Feeling irritated, resentful, and that others shouldn't question us is associated with which mind state?
Fixed Mind
These are the three mind states in RO-DBT?
Fixed, Fatalistic, Flexible Mind
What does the R stand for in the VARIE skill
RELINQUISH compulsive planning, rehearsal, or preparation
True or False - When receiving feedback, we should remind ourselves that we should have known this information already
False! We want to let go of judging ourself for noting knowing the new information and that goal is to practice being OPEN not perfect
True or False - when meeting someone new, it is appropriate to engage in chit-chat and low levels of intimacy
True! - when first meeting someone, we need "chit chat" to help us establish a relationship before jumping to higher levels
This mind state is associated with feeling unappreciated or cynical about change and is linked to urges to give up trying to change
Fatalistic Mind
The "Big 3" in Big 3 +1 skill
Deep breath, closed mouth smile, and eyebrow raise
Identify one social activity where rehearsing/planning is not effective
any casual social interaction
While going through pinpointing worksheet (22.2), a total YES score of 8 means we should do what?
Accept the feedback as possibly accurate and effective
True or False - the goal of Match +1 is to be at a 10 intimacy level with everyone in your life
False! Levels 9 and 10 on the intimacy scale are usually reserved for very close partnerships/friendships.
This skill teaches us how to not respond to every urge or impulse
This country has a unicorn as part of its national emblem
Describe why relaxing. playing, and being nonproductive are skills we need to practice
It will help us not take life or ourselves too seriously, it will help decrease burnout, all humans need fun and play to thrive
What does the 'O' stand for in the ADOPTS skill?
Stay OPEN to new information by fully listening and engaging social safety system.
What should do you if you use the +1 and the other person does not match your level?
Go back to original level and try again after a few more conversations. Do NOT give up!
We can use this skill to help us decrease self-consciousness
Participating without planning!
A social signal is defined by any behavior in the presence of ...
Another person
What does the A in the VARIE skill stand for ?
Check the ACCURACY of hesitancy, aversion, or avoidance urges to determine whether the emotion is warranted.
Why is Pinpointing important when responding to feedback?
It helps us clarify what the person wants us to change and to help us identify if we should accept/decline the feedback
Describe how to use the Match +1 skill with someone you'd like to be closer to
If you want to get to know the person better, match their level of self-disclosure and go one leve higher by revealing more personal details, opinions, and emotions about yourself.
Instead of fixing fixed mind, we want to be ____ to it instead
Kind
In Switzerland, it is illegal to own only ONE of these pets?
Guinea pigs!