Show:
Emotions 101
DECREASE FREQUENCY
DECREASE SENSITIVITY
DECREASE INTENSITY
DBT Misc
100
Fact or Myth: There is a right way to feel in every situation.
Myth. 50 Bonus points for coming up with a challenge to this myth.
100
Finish the sentence: Examining our thoughts and CHECKING THE FACTS can help us change our ______
EMOTION
100
Observe your emotion as a _____ coming and going.
WAVE
100
Rehearse and plan ahead of time so that you are prepared to cope skillfully with emotional situations.
What is cope ahead.
100
The state of mind in which people are most likely to act impulsively.
What is emotional mind.
200
Hit, attack, throw, yell
Name an action urge for ANGER
200
Doing the opposite of what you feel like doing when you know your the intensity and/or duration of your emotion does don't match the situation.
Opposite Action
200
Name two things you will be doing this week to build positive events.
!!!
200
What should you do when you have reached your Skills Break Down Point- and cant use Emotion Regulation Skills
Crisis Survival Skills/Distress Tolerance
200
The skill in mindfulness where individuals sit back and look at things, aka, wordless watching.
What is observe
300
MOTIVATE US INTO ACTION, COMMUNICATE TO OTHERS, COMMUNICATE TO OURSELVES
NAME ONE FUNCTION OF EMOTIONS (WHY WE NEED THEM!)
300
The name of the group of skills that focuses on taking good care of oneself to lower vulnerabity to negative emotions.
PLEASE 100 bonus pts. for listing the PLEASE
300
Name one of the PLEASE skill that you are good at and one that you need to improve.
!!!
300
Fill in the blank: If you can _____ it, you can ______ it.
if you can name it, you can tame it.
300
Focusing on the facts themselves Not just a label of good or bad...
what is nonjudgmental stance
400
Name 2 reasons emotions may be so hard to regulate for a person.
Biology, Lack of skills, Reinforcing, Sea of Dyscontrol Myths
400
Doing at least one thing a day to make yourself feel competent and in control and build skills.
What is building Mastery.
400
Name 2 emotion regulation skill that prevents emotional suffering in the future
Cope ahead, Build Mastery, Accumulate Positive Emotions
400
Opposite Action is only effective if it is done ___ ___ ___ (three words).
ALL THE WAY
400
What are the three states of Mind in DBT?
reason, emotion, wise mind
500
Name two examples of Vulnerability Factors that affects how we experience an emotion
genetic predisposition, trauma, hungry, no sleep, substance use..etc.
500
Walk us through the steps of how you would use opposite action to overcome one of the following emotion: anxiety, depression, anger.
check the facts, check if your emotion fits the situation, identify the action urge, act opposite of the action urge, act all the way
500
Identify the steps to accumulate long-term positive emotions
1. avoid avoiding, 2.identify values, 3.identify goals related to value, 4. identify small steps to the goal, 5. take action step now
500
What are the steps of the skill, Check the Facts
1. what emotion do I want to change 2. what event is prompting my emotion 3. what are my interpretation to the event 4. am I assuming threat 5. am I assuming catastrophe
500
Identify the what skills and the how skills for mindfulness.
observe, describe, participate, nonjudgementally, one-mindfully, effectively.