Emotion Regulation
True or False: When using Opposite Action, the action urge is what you first want to do
True
What does P stand for in STOP?
Proceed mindfully
Name one of the THINK skills
Think, Have Empathy, Interpretations, Notice, and Kindness
What does DBT stand for?
Dialectical Behavior Therapy
Which day of the week can Hanukkah NOT fall on?
Tuesday
What is the opposite action when feeling envy?
Being thankful for what you have, expressing gratitude
True or False: STOP stands for Stop, Think, Observe, and Practice
False- STOP stands for Stop, Take a step back, Observe, and Proceed mindfully
Which is an example of a dialectical statement?
a. I’m cold and I’m tired
b. I’m doing the best I can and I need to do better
c. I’m excited and I’m happy
d. I like homework but it takes too long
B
DBT's four modes are Mindfulness, Distress Tolerance, Emotion Regulation, and _____?
Interpersonal Effectiveness
Kwanzaa is celebrated with 3 green candles, 3 red candles, and 1 __ candle. (Hint: color)
Black
What emotion would you be feeling if the opposite action is when we are curious, approach the situation, and have trust in others?
Fear/anxiety
The O in STOP stands for Observe, where you are taught to think of observations in your surroundings and how you are feeling inside.
What is 1 observation of your surroundings and 1 observation of how you are feeling?
Open answer
What is an example of a word you WANT to use when acting and thinking dialectically?
And, both
Using both Reasonable Mind and Emotional Mind together make up _______.
Wise Mind
What day of the week is Thanksgiving celebrated on?
Thursday
You are feeling sad because a friend just moved away. How could you practice the Opposite Action?
Open answer - i.e. Joining a gym, run around the block, join a sports team, etc.
You are making a pros and cons list with your social worker after you left the classroom without permission every day this week. What is a pro of leaving class without permission and a con of leaving class without permission?
Open answer-
Pro example: get away from others, aren't completing the school work that is too hard, it's fun, etc.
Con example: you get in trouble, you're missing out on the school work, you're impacting relationships with the staff, etc.
In the THINK skill, I stands for Interpretations, which means taking the time to think of all reasons for someone's behavior. Your cousin is your friend when alone, but ignores you in the hallway at school. You assume she doesn't think you're popular enough. What is another possibility for her behavior?
Open answer- i.e. She doesn't see you, she is focused on getting to her next class, she is shy at school, large settings make her anxious, etc.
Who is the creator of DBT?
Marsha Linehan
Hanukkah is a ____ holiday. (Hint: religion)
Jewish
From the four emotions we reviewed (anger, anxiety/fear, sadness, and envy/jealously), give an example of an emotion, it's action urge, and the opposite action.
Anger - Attack - Gently avoid, Be decent
Anxiety/Fear - Avoid - Approach
Sadness - Withdrawal - Get Active
Envy/Jealousy - Sabotaging, Criticizing - Express Gratitude/ Be Thankful
You and your friend made a pros and cons list of attending school. You both are really trying to use the skill to help with the decision. You end up going to school, but your friend doesn't. How could this be? (hint: your friend did not lie, they really used the skill to make the decision)
Everyone's pros and cons lists can look different, each person weigh pros and cons differently
Your friend wants to spend every day of Christmas break with you. While you want to hang out with him, you also want to spend some time by yourself to catch up on your favorite tv shows and sleep. You are using a dialectical statement to explain this to him, by saying "I want and enjoy hanging out with you and _________."
I need some time alone
What does DBT say are the 4 options for dealing with problems?
Tolerate it, Change Perspective, Fix the Problem, or Stay Miserable
Which country started the tradition of putting up a Christmas tree?
Germany