Interpersonal Effectiveness
What does DEAR MAN stand for?
Describe, Express, Assert, Reinforce -- Mindful, Appear Confident, Negotiate
What is the first step in checking the facts?
Identifying the emotion you're feeling
What is one example of something you can do to "self-soothe"?
Anything :)
What is Wise Mind?
The balance between Emotion Mind and Reasonable Mind
When would you use GIVE skills?
To maintain a relationship or show you value it
Name one short-term consequence of acting on emotion mind
You might make impulsive decisions or say something you regret
Give one example of an IMPROVE skill.
Imagery--imagining a peaceful place or calming scene.
Name the "What" skills.
Observe, Describe, Participate.
You want to borrow your friend's notes. Which DEAR MAN skill helps you stay focused and not get distracted?
Mindfulness
What does ABC PLEASE stand for?
Accumulate positives, Build mastery, Cope ahead-- Treat Physical Illness, balanced Eating, avoid mood-Altering substances, balanced Sleep, get Exercise.
What is radical acceptance?
Fully accepting reality as it is, even if you don't like it.
What is the purpose of mindfulness?
To focus attention, be present, and reduce suffering.
What are three goals in interpersonal effectiveness?
Getting what you want, keeping the relationship, maintaining self-respect.
True or False: Emotions are always facts.
False. Emotions give us information but are not facts.
Name a situation where self-soothing would be helpful.
After an argument or when feeling anxious and overwhelmed.
You feel anxious about a test. Which "How" skill helps you do one thing at a time?
One-mindfully
Name a situation where FAST skills would be more appropriate than DEAR MAN?
When you need to maintain self-respect, like saying no to something that makes you uncomfortable.
What's one way to reduce vulnerability to negative emotions over time?
Practicing ABC PLEASE skills daily.
What does it mean to distract with "wise mind ACCEPTS"?
Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations
True or False: Mindfulness means getting rid of all thoughts.
False. It means noticing your thoughts without judgement.