Show:
Understanding and Describing Emotion
Changing Emotional Reactions
Decrease Emotional Vulnerability
Decrease Emotional Suffering
General DBT, Mindfulness and Dialectics
100
This is one of the things that emotions do for you (reasons we have emotions).
What is motivate us, communicate to others, or communicate to ourselves? (ER 4)
100
The first step to changing your emotional response.
What is check the facts?
100
The skill that includes building more pleasant experiences into your life now.
What is accumulate positives - short term? (ER 15)
100
Three things you can do to increase the likelihood of restful sleep.
Consistent schedule Avoid caffeine, nicotine, exercise late in the day Keep room dark and cool (other options ER 20B)
100
The two components of wise mind.
What are reason mind and emotion mind?
200
Biology, lack of skill, reinforcement of emotional behavior, moodiness, emotional overload, and emotional myths.
What makes it hard to regulate your emotions? (ER 4)
200
Three or more steps in Check the Facts skill.
1. identify emotion to change 2. identify prompting event - just the facts 3. interpretations, thoughts assumptions 4. assuming a threat? 5. assuming a catastrophe? 6. does my emotion fit the facts? (ER 8)
200
Making changes in your life that are in line with your values, which leads to more positive things happening in the future.
What is accumulate positives - long term? (ER 17)
200
Observing your emotion mentally and physically without judgment or attachment, respecting that the emotion exists.
What is mindfulness of current emotion?
200
The three WHAT skills in mindfulness.
What are observe, describe, and participate?
300
A challenge for the myth that there is a right way to feel in every situation.
What is the statement "emotional reactions are different for each person"? (or similar) (ER 4A)
300
The question to ask yourself in deciding whether to use opposite action or problem solving.
Is acting on my emotion effective?
300
A key factor in building mastery.
What is building a sense of accomplishment, gradually increasing difficulty, planning for success, or looking for a challenge? (ER 19)
300
The basic principle behind the +1 skill.
What is using more skills when you are more distressed?
300
The three HOW skills of mindfulness.
What are effectively, one-mindfully, and non-judgmentally?
400
Mistaken beliefs about emotion that keep us from practicing emotion regulation.
What are myths about emotions? (ER 4)
400
An example of taking opposite action for anger.
What is do something nice / use gentle approach / take a time out? (or similar) ER 10
400
Identifying a problem, choosing a strategy to use, and practicing it in your imagination, and relaxing.
What is cope ahead? (ER 19)
400
The full term for the acronym SUDs.
What is subjective units of distress?
400
Examples of the principle of dialectics.
What are walking the middle path, finding the synthesis between opposites, more than one things can be true at the same time, using AND instead of OR, letting go of extremes? (or similar)
500
The one part of emotion that is not able to be deliberately changed by the person experiencing the emotion.
What is brain changes / neural firing? (ER 5)
500
The last step of problem solving.
What is evaluate the results of the solution, and go back to brainstorming if it didn't work?
500
The 5 steps to the PLEASE skill that includes taking care of your body to reduce vulnerability to negative emotions.
treat PhysicaL illness balanced Eating Avoid mood-Altering substances balanced Sleep get Exercise
500
6 things to check when you are troubleshooting emotion regulation skills because what you are doing isn't working.
What is biological sensitivity, skills, reinforcers for emotion, mood/time and effort, emotional overload/TIP, and emotional myths?
500
The reason for doing a chain analysis.
What is to analyze a problem behavior and figure out how to skillfully avoid the behavior in the future? Bonus: as well as correct the damage done by the problem behavior