Mindfulness
What are the three states of mind?
Emotion mind, reasonable mind, and wise mind.
Name the three types of Interpersonal Effectiveness.
Objective Effectiveness, Self-Respect Effectiveness, Relationship Effectiveness
False
Name the four types of crisis survival skills.
Self-Soothe, ACCEPTS, IMPROVE, TIPP
What is an example of an unhealthy way to deal with conflict?
Answers may vary. Examples: not caring about the other person's point of view, holding a grudge, big emotional reactions, not being able to compromise, giving up on something that is important to you
What is the difference between an opinion and a fact?
Opinions are views or thoughts that someone has about something, while facts are ways that we can objectively describe our observations.
When using Interpersonal Effectiveness skills, sometimes our ______ can get in the way.
Emotions
Do the opposite of what you feel. This skill is called...
Opposite Action
Which Distress Tolerance skill involves splashing ice cold water on your face?
TIPP
True or false: Two things appear to be opposites can in fact be true at the same time.
True
When using mindfulness, we can ____ our thoughts without becoming overwhelmed by them.
Notice
What does the Objective Effectiveness skill "DEARMAN" stand for? (Extra points if you can name the goal of DEARMAN!)
Describe, Express, Assert, Reinforce, Mindfully, Act confidently, Negotiate.
One of the first things you should do to see if your emotional reactions are valid is to check the _____.
Facts
Goals of distress tolerance: When we ____ change the way we feel, we use distress tolerance skills to cope with difficult emotions.
Can't
True or false: When we are less likely to think about our decisions and act impulsively, we are being mindful.
False. We are being mindLESS
Opposite of judging our thoughts.
Observe and/or describe
"GIVE" stands for "Gentle approach, act Interested, Validate, Easy manner." What is the goal of this skill?
To build and keep healthy relationships
"Guilt" fits the facts of a situation when...
Your behavior violates your own values or morals
What does the "A" in ACCEPTS stand for? (Extra points if you can name what any of the other letters stand for!)
"A" stands for Activities
The "D" in DBT stands for Dialectical. The key dialectic in DBT refers to finding balance between "change" and ___________.
Acceptance
What is the difference between Emotional Mind and Reasonable Mind?
Emotional Mind: impulsive, reactive, mood-dependent, forgets consequences, do what "feels good"
Reasonable Mind: analytical, based on facts and past events, do what "makes sense", logical, feelings and emotions are not important
What does the "A" in "FAST" stand for?
no Apologies
"I think, therefore I feel, therefore I.." (Hint: think of the CBT triangle).
Act
_______ _______ is the skill that we can use to stop fighting what we cannot change, and accept reality as it is.
Radical Acceptance
How can you challenge negative automatic thoughts?
Answers may vary. Examples: ask yourself if you're basing the thought on feelings or facts; could you be misinterpreting the evidence?; are you making assumptions?; could my thought be an exaggeration of what is true?