Mindfulness
What does mindfulness help you do?
Help you pay attention to the present moment.
What is distress tolerance used for?
To help you get through difficult or painful situations without making them worse.
What does it mean to regulate your emotions?
Managing your emotions so they don’t control your actions.
What is the goal of interpersonal effectiveness?
To communicate clearly and maintain healthy relationships.
What does DBT stand for
Dialectical Behavior Therapy
Name one thing you can do to stay mindful.
Observe your thoughts, focus on your breath, or notice your senses.
Name one way to distract yourself when upset.
Examples: Listen to music, watch TV, call a friend, or do a hobby
What is Opposite Action?
Doing the opposite of what your emotion urges you to do when it’s not helpful.
How can saying “no” effectively help relationships?
It sets clear boundaries and prevents resentment.
How many main skill areas does DBT have?
4
What does “observe” mean in mindfulness?
To notice what is happening without trying to change it
What sense could you use to soothe yourself?
Sight, sound, smell, taste, touch or all of the above
All of the above
Why is it helpful to name your feelings?
It helps you understand your feelings and control them better.
Why is it important to validate someone during a conversation?
It shows you understand and respect their feelings, which helps reduce conflict.
Who developed DBT
Marsha Linehan
What is it called when you pay attention without judging?
Non-judgmental awareness.
Does distress tolerance fix problems or help you survive tough moments?
It helps you survive tough moments, not fix the problem.
What should you check before reacting to an emotion?
Check the FACTS
Can you give me an example of an I statement
I feel
When you do
I would like it if
borderline personality disorder
When is a good time to use mindfulness skills?
When you feel distracted, stressed, or overwhelmed.
What does “Radical Acceptance” mean?
Accepting reality as it is, even if you don’t like it.
What does the acronym please stand for?
- Treat Physical Illness
- Balanced eating
- Avoid Mood Alerting Substances
- Balanced Sleep
- Get Exercise
What are the 4 communication styles
Passive Communication
Aggressive Communication
Assertive Communication
Passive aggressive Communication
Name one thing you learned this semester in this group
Any