Mindfulness
What is mindfulness?
Living in the present moment, intentionally, non-judgmentally, and on purpose.
Name 1 reason why we have emotions.
To motivate us for action, to communicate to ourselves, communicate to others.
What is 1 reason why practicing interpersonal effectiveness skills is helpful?
Improving communication, showing respect to others, improving self-respect, building and maintaining relationships, ending destructive relationships, expressing needs/wants, saying "no."
Why tolerate distress?
To improve the ability to regulate difficult emotions during stressful times or crisis situations.
What does DBT stand for?
dialectical behavior therapy
What is an example of how to practice mindfulness?
Doing an activity and being fully aware of what you are doing with your senses in a non-judgmental manner.
What are 2 reasons why someone could struggle with regulating their emotions?
Biological factors, lack of skills, reinforcement of emotional behavior, moodiness, emotion overload.
What does GIVE stand for?
(be) Gentle, (act) Interested, Validate and Easy (attitude).
What is the TIPP skill?
Tip the temperature, intense exercise, paced breathing and paired muscle relaxation.
What is dialectical thinking?
Knowing that 2 things that are seemingly opposite can co-exist.
What are the "what" skills?
observe, describe, participate.
When would you use opposite action?
When the intensity of your emotions do not fit the facts or when acting on your emotions is not effective.
What does FAST stand for?
(be) Fair, Apologies, Stick to values and (be) Truthful.
Name 2 of the 7 parts of the ACCEPTS skill.
Activities, contributing, comparisons, emotions, pushing away, thoughts, and sensations.
What are the 4 DBT modules?
mindfulness, emotion regulation, interpersonal effectiveness and distress tolerance
What are the "how" skills?
Non-judgmentally, one-mindfully, and effectively.
Describe at least 1 aspect of Check the Facts.
Name the emotion you want to change, what prompted the emotion, are there any assumptions, am I assuming threat or catastrophe, does the emotion or it's intensity fit the facts
Describe 1 way to show validation.
Pay attention to the person, reflect back, "read minds," understand, acknowledge the valid, show equality.
Name 2 ways to self-soothe with the 5 senses.
Soothing activity involving vision, hearing/sound, smell, taste and touch.
Who created DBT?
Marsha Linehan
Reasonable/rational mind = logical, task focused, emotional mind = mood dependent, emotion focused and WiseMind = using both reason and emotion.
What does ABC Please stand for?
Accumulate positive emotions, Build mastery, Cope ahead, PhysicaL health, Eating balanced meals, Avoid mood altering substances, balanced Sleep, Exercise.
Describe, express, assert, reinforce, mindful, appear confident and negotiate.
Why practice radical acceptance?
Rejecting reality does not change reality; rejecting reality turns into suffering; pain cannot be avoided; refusing to accept reality keeps one stuck/unhappy/bitter
What is the name of the planet that we are living on?
Neptune