Stages Of Change & Radical Acceptance
What is the name of the stage of change where we have no intention of changing behavior?
What is precontemplation?
Name the three states of mind.
What are emotional, reasonable and wise mind.
What do distress tolerance skills help us do?
What is lower emotional intensity, decrease impulsivity, and get through crisis
What are the goals of interpersonal effectiveness skills overall?
What is to improve communication
What are the 2 kinds of therapy we talk about in group?
What are CBT & DBT
Sabrina wanted to start exercising more regularly. She's been going on nightly walks with her mom for a few weeks now, and started going to a gym once a week for the past 3 weeks! What stage of change is she in?
What do my core mindfulness skills help me achieve?
What is increasing awareness, focus and ability to remain in the present moment.
Why is it important that distractions are planned and temporary?
What is... if our distractions are not planned and temporary, they can turn into avoidance.
What is the goal of the GIVE skill?
What is to listen to and validate the other person in a conversation, allowing them space to share and feel heard
What are the three points of the CBT triangle?
What are thoughts, feelings and behaviors
Name 5 things you CAN NOT control where using radical acceptance would be appropriate.
What are the past, other people, rules and laws, death, divorce or loss, who my family is, etc.
What is one way in which we can practice mindfulness?
What is meditation, a mindfulness walk, a body scan, 5 4 3 2 1, etc.
How could someone use the comparison skill?
What is think about ones own progress in treatment or how far they have come, compare their experiences to those in the group in order to recognize they are not alone in their experiences
What does the D E A R in DEARMAN stand for?
What are describe, express, assert and reinforce.
Michael's therapist keeps talking to him about his sleep schedule and trying to come up with strategies for him to create a better nighttime routine. Right now, he goes to sleep at 3am and wakes up at 5:30am. However, Michael doesn't see this as an issue, and has not started doing anything to alter his routine. What stage of change is Michael in?
What is precontemplation
Name 5 things that we CAN control.
What are my reactions to things, how long I choose to think about something, who I spend my time with, what I wear, what skills I practice, my own decisions, my attitude, etc.
What are the two components of mindfulness?
What are awareness and acceptance
How could someone use the imagery skill?
What is utilize the 5 senses to transport ones mind to another, more comfortable and safer location.
Ex. I am at the beach, I see the sun in the sky and can hear the crashing waves, I feel the sand beneath my toes and can smell the salt in the air while tasting my delicious smoothie
What is the FAST skillset used for?
What is to make space for oneself in a conversation and make sure you are being heard and validated. Ensuring one is not putting their own values aside just to please others.
How and when can the skill opposite action be used?
What is doing the opposite of what uncomfortable emotions tell us to do to force ourselves to feel a more comfortable emotion. This can be used to help us regulate our emotions and work on motivation.
Ex. Depression gives us urges to isolate. We know isolating fuels depression. Instead, doing the opposite action and calling or seeing a friend can snap us into a more comfortable state
What is the most important thing to understand about relapse?
What is: it is an expected part of the stages of change! We learn from each cycle of relapse to better understand what was going well, and what our barriers were to make positive changes for the future!
What is a dialectical, and can you give an example?
What is: two opposite ideas that can be true at the same time, and when considered together, can create a new truth and way of viewing a situation
Examples: I am doing the best I can AND I need to do better/try harder/be more motivated, I can do this AND it is going to be hard, I am tough AND I am gentle
What are the three types of grounding? Give 1 example of how to use each.
What are mental grounding (ex. find something in the room of every color in the rainbow), physical grounding (ex. squeeze a stress ball), and soothing grounding (ex. smell essential oils or your favorite candles)
What are 3 signs of assertive communication?
What are making eye contact, steady & confident posture and a strong, even tone of voice
What are 3 of your strengths & how do they each help you personally, academically, and socially?
All answers are correct :)