Wise Mind/Mindfulness Overview
Opposite Action
Stuffahaha
BOUNDARY
Radical Acceptance
100
Name the “How” skills
- Nonjudgmentally
- One-Mindfully
- Effectively
100
When should you use opposite action?
- When emotions don’t fit the facts
- When acting on the emotion is ineffective
100
What is the name of this?
Ampersand
100
T/F: you can only set boundaries at the beginning of the relationship.
False. You can set boundaries at any point during the relationship.
100
What is radical acceptance?
Complete and total acceptance of the facts of reality
200
T/F: No one is in Wise Mind all the time
True
200
What is the first step when using opposite action?
Identify and name the emotion you want to change
200
What does the “P.S.” stand for in letters/emails/pigeon mail?
Postscriptum
200
What boundaries include not taking on others’ distress or expecting them to take on yours?
Emotional boundaries
200
How does DBT define suffering?
Pain + nonacceptance
300
What is Emotion Mind?
When you are ruled by your moods, feelings, and urges to do or say things. When facts, reason, and logic are not important.
300
T/F: Using opposite action means the initial emotion was wrong (i.e. you shouldn’t have felt that way)
False. It just means the initial emotion urge might not be effective. Emotions are always valid, just not always sound!
300
Why are previews for movies called “trailers?”
They initially came after or “trailed” the feature film
300
What are psychological boundaries?
Information about yourself, your thoughts and beliefs, and your values
300
T/F: Accepting something is the same as being in approval of it
False
400
What is the difference between Observing and Describing?
- Observing is simply noticing or paying attention with purpose
- Describing is assigning a label or putting into words something observed
400
What is an opposite action for Anger?
- Gently avoid the person you are angry with (rather than attacking)
- Take a time out, and breathe in and out deeply and slowly
- Be kind (rather than mean or insulting)
400
What is the value of the opposite side?
2. The sum of opposite sides on a standard die always equal 7
400
Healthy boundaries allow us to do what?
Have meaningful relationships without taking on others’ distress and problems, and without being isolated and alone
400
Name two Reality Acceptance Skills.
- Radical Acceptance
- Turning the Mind
- Willingness
- Half-Smiling
- Willing Hands
- Mindfulness of current thoughts
500
Name a goal of Mindfulness Practice
- Reduce suffering and increase happiness
- Increase control of your mind
- Experience reality as it is
500
Name a goal of Emotion Regulation
- Understand and Name your own emotions
- Decrease the frequency of unwanted emotions
- Decrease emotional vulnerability
- Decrease emotional suffering
500
Which of the Hawaiian islands is also known as “The Forbidden Isle?”
Ni’ihau
500
What does BOUNDARY stand for?
- Be aware of self
- Observe others and the situation
- Understand your and others’ limits
- Negotiate sometimes
- Differences exist
- Always Remember your values
- Your safety comes first
500
What is Willingness?
Readiness to enter and participate fully in life and living. To do what is needed, wholeheartedly, without dragging your feet.