Mindfullness
The temperature you feel when you are in Emotional Mind.
What is hot?
A list created to compare the benefits and downsides of a situation to assist with making a decision.
What is Pros & Cons?
This Emotion Regulation skills focuses on doing pleasant things in the short term, being mindful of positive experiences and being unmindful of worries.
What is Accumulating Positive Experiences?
What does the 'A' in the FAST skill stand for?
What is No Apologies?
Requires you to be aware but don't evaluate. To accept each moment and sort opinions from facts. To use this skill effectively you must acknowledge the helpful and the harmful.
What is Non-Judgmental Stance?
The preferred state of mind that is balanced and uses both reason and emotion.
What is Wise Mind?
Name 3 of the 6 Senses used in Self Soothe.
What is Vision, Hearing, Smell, Taste, Touch and Movement?
Name ONE of the skills used in PLEASE.
Treat Physical Illness
Balance Eating
Avoid Mood-Altering Drugs
Balance Sleep
Get Exercise
This skill is used to get someone to do what you want.
What is DEAR MAN?
This skill involves recognizing that it is a choice to accept reality as it is. You must commit to acceptance and turn your mind towards acceptance road and away from rejecting reality road. You may have to do this skill several times within a minute to be effective.
What is Turning the Mind?
This mindfulness skill involves looking for ways to satisfy the wish to rebel without undesirable results that usually lead to follow target behaviors.
What is Alternate Rebellion?
This set of skills are useful when your emotional arousal is very high and includes 4 different skills that can be used.
What is TIPP?
The skill used in which your respond in a completely different way than you intrusively want to.
What is Opposite Action?
This set of skills can be used when you want to build or maintain positive relationships.
What is the GIVE skill?
This Emotional Regulation skill has 5 steps. 1. Pick one important life value. 2. Identify a few goals to bring you closer to the chosen value. 3. Pick one goal to work on now 4. Identify small action steps. 5. Take one Step
What is Build a Life Worth Living?
The skill that requires you to throw yourself into the present moment fully without being self-conscious. When using this skill, you are not worried about tomorrow or focused on yesterday.
What is Participate?
The E in IMPROVE the Moment stands for
What is Encouragement?
Name two of the five options for responding to problems.
1. Solve The Problem 2. Change your emotional reaction to the problem 3. Tolerate or accept the problem 4. Stay miserable 5. Make things worse
Name 3 factors that you should consider when asking for what you want.
Priorities, Capability, Timeliness, Preparation, Relationship and Give & Take
This skill involves Accumulating positive emotions, Building mastery and Coping ahead of time.
What is the A B C skill?
How should you execute the 'What' skills according to DBT?
Nonjudgmentally, One Mindfully and Effectively
What skill is the 'T' in ACCEPTS?
Thoughts. Replace your thoughts by doing different activities such as word searches, folding laundry or coloring a poster.
Name two functions of emotions.
1. To communicate with and influence others
2. To motivate us and prepare us for action
3. To give us information
When would using THINK skills be the most effective?
When you want to make peace, reduce conflict, reduce anger and need to think about it differently.
Explain what each letter represents in DEAR MAN.
D - Describe E - Express A - Assert R Reinforce
M - Mindfully (don't get distracted) A - Appear Confident N - Negotiate