Mindfulness
Breathing in for 4 seconds, hold for 4 seconds, blow out for 4 seconds is an example of...
What is Boxed Breathing or square breathing
Distress tolerance includes ways to handle ______ situations.
What are crisis or difficult or tough or hard...
The middle path is all about one thing. Think what a person does while standing on beam.
What is Balance
Emotional regulation means taking charge of your _____.
What are emotions (feelings)
Interpersonal effectiveness is about having ______ relationships with others.
What is positive (good)
Name a day of the week that starts with the letter F?
What is Friday
Distracting yourself with the ACCEPTS skill is a good way to distract. What does the A stand for in ACCEPTS?
Act_____ (think doing fun things),
Contributing (helping others),
Comparison (compare to something more painful), Emotions (create a new one),
Pushing Away (shift your thoughts to something neutral)
Thoughts
Sensations
What are Activities
When communicating feelings it is best to use "_" messages to communicate feelings, not "you" messages.
What are "I" messages
Name an emotion that begin with the letter A
What are______anxiety, anger,
True of False. Saying no to a request is always a selfish thing to do.
False, it is okay to prioritize your own needs and set boundaries.
Reasonable Mind and Emotional Mind connect in the middle to become W--- Mind (think of a word that rhymes with prize)
What is Wise Mind
The STOP skill stands for Stop, Take a step back, Ob______ and Proceed Mindfully.
What is Observe
Middle path means is the balance of accepting yourself and making changes to yourself. Is this statement correct?
Yes
Name one thing that is a pleasant activity for you.
What is....
The GIVE skill means be Gentle, act Interested, Validate and communicate in an E__y manner. Think opposite of hard.
What is easy
What is seeing, hearing, tasting, smelling and touch.
In 54321 the 5 stands for 5 things you can _____
What is vision (seeing)
Name one behavior you would like to change.
What is....
The PLEASE skill stands for treat Physical illness, balance Eating, Avoid mood-altering substance, Balance Sleep and get Ex________
What is exercise
DEARMAN is a way to get someone to do what you want. What does the D stand for
D D______ the situation
E Express
A Assert
R Reinforce
M Mindfulness
A Appear Confident
N Negotiate
What is Describe
Being _______while making coffee, doing chores, and taking a bath is a good way of practicing mindfulness.
What is aware (present)
In the crisis survival skill IMPROVE the moment, what does the R stand for?
I Imagery,
M Meaning,
P Prayer,
Rel_____
O One thing in the moment,
V Vacation
E Encouragement.
What is Relaxation
The Middle path in DBT is a balance between two things. These are the dialectics. One starts with A_______ and the other is Change.
What are Acceptance
Experiencing an emotion by observing it and not trying to hold onto it is called Riding the W___
What is Wave
To maintain your self-respect you can use the FAST skill. What does the T stand for?
Fair
no Apoligies
Stick to Values
tell the T___
Truth (be Truthful)