Interpersonal Effectiveness
DEAR in DEARMAN stands for
What is Describe, Express, Assert, and Reinforce?
Noticing your body sensations, paying attention, practicing wordless watching
What is observe?
3 ways to improve sleep routine to help improve emotion regulation?
What is no devices before bed, regular bedtime, bedtime routine, no caffine past 3PM, exercise, keeping your room cool....?
The skill of accepting the things you can't change
What is radical acceptance?
A skill that communicates to another person that their feelings, thoughts and actions make sense and are understandable to you in a particular situation.
What is validation?
MAN in DEARMAN stands for
What is mindfulness, appear confident, and negotiate?
Putting words on the experience, labeling what you observe, leaving behind interpretations and opinions
What is Describe?
3 ways in which food may impact your mood?
What is Junk food and sugar and caffine can dysregulate, regular meals and snacks can help regulate, eating a balenced diet and not restricitng calories gives your body the fuel it needs to care for itself...?
2 out of 4 of the TIPP skill
What is temperature, intense exercise, paced breathing, and progressive muscle relaxation?
When you want to increase a behavior in yourself, this skill can be helpful
What is positive or negative reinforcement or shaping?
An example of a time you would use the FAST Skill
What is a time when I need to stick up for my self or my values?
The wisedom within each person, seeing the value of both reason and emotion, bringing left and right brain together, the middlepath
What is Wisemind?
Opposite action for fatigue and sadness might look like this
What is getting your body moving, getting out of the house, seeing friends, playing games, engaging in pleasant activities?
An example of a time to use distress tolerance skills
What is when you are so upset you are having urges that are unhealthy, or are at a 80-100/100 on your distress scale?
the definition of dialectical
What is two opposite things can be true at the same time and when considered together make a new truth and way of viewing the situation?
An example of a time you would use the GIVE skills
What is a time when you want to build or maintain a relationship?
Fully entering into the present moment, becoming one with whatever you are doing, go with the flow
What is participate?
A skill where you tolerate the emotion without trying to change or fix it
What is Riding the Wave?
3 examples of distress tolerance activities
What is self sooth, distrations, such as puzzles, games, pets, funny tv, chores, participate, TIPP skills, ACCEPTS, IMPROVE?
Reasons to practice Radical Acceptance
What is Changeing reality first requires accepting it, rejecting reality don't change reality, rejecting turns pain into suffering, or refusing to accept reality can keep you stuck.
Three things that could get in the way of using interpersonal effectiveness skills well
What is emotions, poor timing, wrong priorities, poor preparation, not willing to give and take, worry thoughts, lack of skill, environment, can't decide what skills to use?
3 ways you practice participating in real life
What is....?
An urge and opposite action for anger
What is yelling and fighting (urge), and helping someone else, being kind to someone else or yourself (opposite action)?
mindfulness can help with distress tolerance in what ways
What is it helps you know how severe your emotions and urges are and what types of interventions might help, or helps you stay focused on the distraction rather than the thing that upset you?
Self validate the following thought:
"I am so tired after my big week and I am frustrated that I might have to stay home tonight and rest."
What is "It is normal to be tired after a big week and to sometimes need to take extra rest to care for ourselves."