Emotional Regulation
What are the ABC skills in ABC PLEASE
What are the three priorities to consider in asking for something or setting a boundary?
What is objective, relationship and self-respect
In debating pineapple on pizza, we were demonstrating what?
What is willingness and willfulness
Name the three states of mind
What is Emotion Mind, Wise Mind and Logic or Reasonable Mind
What two main factors make up Bio Social Theory?
What are biological vulnerability to emotions (nature) and invalidating environment (nurture)
What are the three functions of emotions?
What is communicating to ourselves, others and motivating action (or behaviour)
What does DEAR stand for?
What is Describe, Express, Assert and Reinforce
What are two ways you can turn your mind towards acceptance?
What are willing hands and half-smile
What are the three components of the mindfulness "What" skills
Observe, describe and participate
There is always more than one way to see a situation and solve a problem.
What are "dialectics"
Name 5 primary emotions
What is fear, anger, disgust, envy/jealousy, love, sadness, shame and guilt
Your best friend has asked you to borrow your phone to look at their ex's Instagram. You don't want to give your phone. What are some things you could do or say to validate your friend?
What is actively listen, be mindful, take perspective, show tolerance, be empathetic, reflect the emotion back
Suffering is the result of?
What is pain and non-acceptancec
What are the three components included in the mindfulness "How" skills.
One mindfully, non-judgmentally and doing what works (effectively)
This psychologist developed Dialectical Behavior Therapy to treat borderline personality disorder.
Who is "Marsha Linehan"
What skill do we use to determine whether or not our emotions are justified?
What is check the facts (and/or thought challengers)
What are four things you should consider when asking for what you want?
What is priorities, capability, timeliness, preparation, relationship and give and take
List the 5 crisis survival skills.
TIPP
STOP
Self-soothe with the 6 senses
Wise Mind ACCEPTS
IMPROVE the moment
Name three goals of mindfulness
What is: Reduce suffering, increase happiness, increase control of your mind and experience reality as it is by being present
Two things that seem opposite can both be true.
What are dialectics
How do we practice the opposite action for the emotion anger?
What is avoid gently, take a time out and be kind
Name thing things that get in the way of effective communication.
What is lack of skill, indecision, worry, beliefs, focusing only on short-term goals and the environment (or the person has more power or authority over us)
Crisis survival skills are for specific situations. When should we NOT use them?
What is for everyday problems, solving all your life problems and making your life worth living (building a good life for yourself)
What three mindfulness skills were highlighted during the mindfulness jello exercise?
What are the "What" skills: observe, describe and participate
The DBT skills are divided into two main approaches. For example: "I am doing the best I can and I need to do better".
What is acceptance and change