Mindfulness
What are the three minds taught about in DBT
Emotional Mind, Wise Mind, Relational Mind
Give an example of each
Name three skills from distress tolerance.
ACCEPTS, TIP, Self-soothe, IMPROVE, pros/cons, problem solving, radical acceptance
What is the STOP skill?
Stop, Take a step back, Observe, Process mindfully
Can you give an example where this could be used?
What are the four skills?
DEARMAN, GIVE, FAST, and boundary building
How many calories does your brain burn each day?
400 to 500 calories
What are the three parts of the What skill?
Observe, Describe, Participate
Give an example of how you can use the What skill in a time of dysregulation.
What is the ACCEPTS skill. Give examples for each letter.
Activities, Contribution, Comparing, Emotions, Physical Activities, Thoughts, Sensations
What is the ABC Please skill?
Accumulate positive emotions by doing things you enjoy.
Build mastery by practicing things you enjoy.
Cope ahead by rehearsing a plan ahead of time
How can you engage in boundary building?
Learning what boundaries are, understanding boundaries, identifying your physical and emotional boundaries, and communicate and enforce boundaries
Who represented Aaron Burr's wife in the divorce?
Hamilton's son Alexander Hamilton Jr.
(Extra fact, Burr died the day it was finalized)
What are the three parts of the How skill? Describe them.
Non-judgmental: do not judge things as good/bad or right/wrong
One Mindful: Focus the mind and awareness in the current moment.
Effective: do what works even if it isn't considered "right"
What are ways that you can engage in the TIP skill?
Temperature: hold/chew ice, hot/cold shower, going outside when cold or hot outside.
Intense Exercise: go for a walk, go for a run, lift weights, take a dance class.
Paced breathing: box breathing, 5-point breathing, in for 5 out for 7.
What is the Opposite Action Skill
Doing the opposite of the urges for certain emotions.
Give an example
Define FAST skill.
Be Fair, Don't Over-Apologize, Stick to Your Values, Be Truthful
Give an example of where this skill can be used.
How many paintings did Vincent Van Gogh sell in his life?
One, it was called The Red Vineyard
What are three mindfulness skills?
Breathing exercises, 5 4 3 2 1 senses skill, visualization, journaling, etc.
What should be engaged when engaging in the self-soothe skill? Give an example.
Vision: looking at a picture you like
Hearing: listening to music
Smell: a candle or perfume you like
Taste: favorite food
Touch: soft blanket or clothes
Give an example of when you utilized the Cope Ahead Skill.
Planned how to cope with a stressful situation.
Define GIVE skill.
Be Gentle, Act Interested, Validate, Use an Easy Manner
Give an example of where to use this skill.
How many possible variations are there in an individual chess game?
Roughly 10^120 (this is more than there are atoms in the entire observable universe which is 10^80)
What are the two types of mindfulness? Describe them?
Opening the mind: observing or watching whatever comes into awareness without holding onto or pursuing consequences.
Focusing the mind: focus attention on specific internal or external events.
Define Radical Acceptance
Accepting the reality of a situation in your mind, heart, and body completely and without judgement.
Reality is as it is.
What is an example of positive self-talk
I am strong and capable
I am honest and care for others.
This may be hard, but I've been through worse and came out the other side.
Define DEARMAN.
Describer, Express, Assert, Reinforce, Mindful, Appear, Negotiate
Give an example of when this skill can be used.
Who is Chewbacca in Star Wars based on?
George Lucas' dog Indiana. They were an Alaskan Malamute, and he was named after Indiana Jones (famously played by Harrison Ford who is also in Star Wars as Han Solo, Chewbacca's best friend)