Show:
Mindfulness
Distraction Skills
Self-Soothe/ IMPROVE Skills
Pros & Cons/Reality Acceptance
Random
100

What is Mindfulness?

teaches you to observe your thoughts and feelings without judgment.
100
What is the distraction acronym?
ACCEPTS
100
What is Self-Soothe?
Using the 5 senses to ground and comfort yourself
100

Willingness is

Accepting reality, doing what the situation calls for, using wise mind, doing the best you can, and focusing on what you can change.

100
What are the Three States of Mind?
Emotion Mind, Reasonable/Rationale Mind, Wise Mind
200

Name the four core modules of DBT

Mindfulness, Distress Tolerance, Emotion Regulation, Interpersonal Efffectiveness

200

Refocusing attention from yourself to what you can do for others, is called what in the ACCEPTS Skill

Contribution

200

What is the I in IMPROVE?

Imagery 

200

Accepting reality no matter what reality is

Radical Acceptance

200
What are Dialectics?
Things that are in conflict, but both are true and real
300
Give three examples of mindfulness activities
Body Scan, Meditation, Deep Breathing, Mindful Eating (Raisin Exercise), Teflon Mind, etc.
300

What is changing your thoughts so you can accept?

Turn the Mind

300

Give an example of Self-Soothe for each of the 5 senses

Examples: VISION: Walk in a pretty part of town. Look at the nature around you. HEARING:Listen to beautiful or soothing music, or sounds of the ocean. SMELL: Smell breakfast being cooked. Light a candle. TASTE: Have a special treat, and eat it slowly, savoring each bite. TOUCH: Take a bubble bath. Pet your dog

300

Not accepting or dealing with pain leads to 

Suffering
300

What does DBT stand for?

Dialectical Behavior Therapy
400

What are the "What Skills" of Mindfulness?

Observe, Describe, Participate

400

Provide the definition and give one example of Opposite Action.

Acting opposite to our current emotional state/urge.

Example: Take a walk around the block when feeling tired 

400
What does the IMPROVE acronym stand for?

Imagery, Meaning, Prayer, Relaxation, One Thing at a Time, Vacation, Encouragement

400

This skill allows us to look at the benefits and costs of our actions/decisions objectively 

Pros & Cons

400

Name three mindfulness activities

Deep breathing, meditation, Five senses

500
What are the "How Skills" of Mindfulness?
Nonjudgmentally, One-minded, Effectively
500

Distracting yourself by doing activities

ACCEPTS

500

How do you IMPROVE the moment

Replace difficult events with enjoyable events

500
What is Turning the Mind?

Making a conscious decision to accept over and over

500

What is the overall goal of DBT

Helping people change unhelpful thought patterns