Emotions
Myth or true: Emotions are stupid and useless
Myth
Wise mind, emotional mind, rational mind
What is the skill that uses your five senses?
Self-Soothing
Explain the process of coping ahead
1. Imagine and describe a situation:
2. What DBT skill do you want to apply?
3. Rehearse it in your head:
What are the three communication styles?
Passive, Aggressive, Assertive
Myth or truth: "I should feel what everybody else is feeling in the same situation."
Myth
Examples of breathing techniques:
Box breathing, star breathing, etc.
What does TIPP stand for?
Temperature, Intense exercise, paced breathing, and progressive muscle relaxation.
What is STOP?
S – Stop
T – Take a step back
O – Observe
P – Proceed mindfully
How do you build trust in realtionships?
Being honest, being understanding and respectful, being consistent.
What is all or nothing thinking?
refers to seeing things in extreme categories - "I am a loser", "I am bad at my job", "Everybody hates me." The truth about these statements is that everyone can find at least several arguments against the categories "loser", "bad at job", and "everyone hates me".
What is wise mind?
Make decisions that balance your rational and emotional mind.
What is grounding?
Reconnecting with the present moment when thoughts about past or future are becoming unproductive
What is ABC PLEASE?
A – Accumulate positive experiences
B – Build mastery
C – Cope ahead
PL – Treat Physical illness
E – Eat balanced meals
A – Avoid mood-altering substances
S – Sleep enough
E – Exercise regularly
Define DEARMAN
D – Describe
E – Express
A – Assert
R – Reinforce
M – Mindful
A – Appear confident
N – Negotiate
What is overgeneralization
Overgeneralization refers to the assumption that if something bad happened once, then it will happen again and again. You had a fight with your partner - you assume that this will go on forever until you split; a college student gets one bad grade and she assumes that she is an unworthy student; you had a period where you were clinically depressed and you assume that it is inevitable that you will experience it again.
What is observing in mindfulness?
We will focus on a single object, and recognize when your thoughts are straying, and practice bringing them back.
What is urge surfing?
skill that teaches you how to sit with that urge without acting on it. Instead of trying to shove the urge down or fight it head-on, you learn to ride it out like a wave. Because here’s the thing about urges: they peak, and then they fade. Always.
Define self-care and what it means to you:
Define
Define FAST
F – Fair
A – No Apologies (for existing)
S – Stick to your values
T – Truthful
What is maximization?
Maximization refers to taking the negative aspect of a certain situation and catastrophizing it, or blowing it out of proportion. This does not mean to undermine the situation or let some problematic aspects slide, but to simply be realistic about what the severity of the problem is, no more, no less.
Why is mindfulness important?
Give answer.
What is radical acceptance?
How to become accepting of realities without unproductive emotions.
What is problem solving?
Explain
Define GIVE
G – Be Gentle
I – Act Interested
V – Validate
E – Use an Easy manner