Mindfulness
Distress Tolerance
Crisis Survival Skills
Reality Acceptance Skills
Mixed Bag (from all modules)
100
True or False: In order to practice mindfulness, you need to be in a quiet space.
False
100
The Distress Tolerance module has 2 primary sets of skills. crisis survival skills and ______ ______ skills?
reality acceptance
100
True or False: Crisis survival skills are ideal for managing everyday problems/solving all of your life problems.
False
100
True or False: Changing reality requires you first accept reality as it is.
True
100
It is ideal to use the Crisis Survival Skills (from the Distress Tolerance module) when you are in a _______.
crisis
200
To be mindful is to be open to the present moment (e.g., not push away or cling to thoughts or emotions, etc.)?
True
200
Describe one of the goals of the distress tolerance module. (BONUS points if you name all 3.)
- Survive crisis situations (without making them worse). - Accept reality (replace suffering and being "stuck" w/ordinary pain & the possibility of moving forward. - Become free of having to satisfy the demands of your own urges, desires, & intense emotions.
200
What does the S.T.O.P. crisis survival skill stand for? S_______ T_______ Observe Proceed Mindfully
Stop Take a step back Observe Proceed Mindfully
200
Describe Radical Acceptance.
Radical means all the way, complete & total. It is accepting in you mind, hearth, & body. It's when you stop fighting reality, stop throwing tantrums because reality is not the way you want it, & let go of bitterness.
200
The "middle path" or combination/overlap between Reasonable Mind and Emotion Mind is _____ _____.
Wise Mind
300
What's the first step of the mindfulness "what" skills?
Observe
300
Describe 3 skills/things that you can do if you find yourself in a crisis. (Hint: You've learned a lot of them. Just name 3!)
Answers will vary.
300
You are in a crisis when the situation is _____, ______, and ______. (100 pts for each answer)
- highly stressful - short term (it wont last a long time) - creates intense pressure to resolve the crisis NOW.
300
What has to be accepted (when practicing Radical Acceptance)?
Reality... is as it is. (The facts about the past and the present are the facts, even if you don't like them!)
300
True or False: Intense emotions are bad and should be pushed away/avoided whenever possible. (from Emotion Regulation module)
False.
400
Name one of the 3 "how" skills of mindfulness.
Non-Judgmentally One-Mindfully Effectively
400
Is I.M.P.R.O.V.E. the Moment a Crisis Survival skill or a Reality Acceptance skill?
Crisis Survival skill
400
What are the T.I.P.P. skills? (100pts each) T ___the temperature Intense _______ Paced _________ Paired ______ Relaxation
Tip the temperature Intense exercise Paced Breathing Paired Muscle Relaxation
400
What are 2 skills you can use to help you accept reality with your body.
Half-smiling and willing hands
400
Name ALL 4 DBT Modules. (Only get credit for naming all 4.)
Mindfulness Distress Tolerance Emotion Regulation Interpersonal Effectiveness
500
Name one of the goals of mindfulness.
reduce suffering and increase happiness. Increase control of your mind. Experience reality as it is.
500
Mindfulness of current thoughts is a reality acceptance skill. Why do you think this skill can help you accept reality?
Answers will vary.
500
Name 4 out of the 6 Crisis Survival Skills. (Hint: 4 of them are acronyms)
- S.T.O.P. - Pros and Cons - T.I.P. your body chemistry - Distract with Wise Mind A.C.C.E.P.T.S. - Self-soothe with the 5 senses - I.M.P.R.O.V.E. the moment
500
Name 4 out of the 6 Reality Acceptance Skills. (Hint: none of them are acronyms)
- Radical Acceptance - Turning the mind - Willingness - Half-Smiling - Willing Hands - Mindfulness of current thoughts
500
The DEAR MAN, GIVE, and FAST skills are from which module?
Interpersonal Effectiveness
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