Definitions
Recognizing and accepting a problem or situation that is outside of your control, as it is.
Radical Acceptance
A conscious mental practice designed to train attention, awareness, and foster a calm, emotionally stable state.
Meditation
Identifying a problem, gathering data, analyzing data, and finding a solution.
Problem Solving
Name the Skill: 5 - 4 - 3 - 2 - 1
Self-Soothing/grounding with the Senses
Name the Skill: Asking yourself what interpretations or assumptions you are making about an experience.
Check the Facts
DBT
Dialectical Behavioral Therapy
The practice of maintaining a moment-by-moment awareness of thoughts, feelings, bodily sensations, and environment nonjudgmentally.
Mindfulness
Using this, one is able to recognize and respect feelings while responding to them in a rational manner.
Wise Mind
Ability to interact well with others.
Interpersonal Effectiveness
True or False: You can change your body's chemistry in order to calm yourself down during times of distress.
True: Utilizing the acronym TIPP (temperature, intense exercise, paced breathing, progressive muscle relaxation
True or False: The PL in PLEASE stands for Treat Physical Illness.
True
GIVE
Gentle: Be nice and respectful; avoid attacks, threats, or judgmental statements.
Interested: Listen to the other person's point of view without interrupting.
Validate: Acknowledge the other person's feelings and situation.
Easy Manner: Use humor, charm, and a lighthearted approach.
The main goals of this modified type of cognitive behavioral therapy are to teach people how to live in the moment, develop healthy ways to cope with stress, regulate emotions, and improve relationships with others.
Dialectical Behavioral Therapy (DBT)
Name one of the three "What" skills.
Observe, describe, participate
Getting what you want out of a situation.
Effectiveness
Managing unwanted thoughts, feelings, or urges. Rather than giving in, acknowledge the thought, feeling, or urge you are experiencing without judging or acting on it. It will pass on its own.
Urge Surfing - Riding the Wave
Name the skill using actions opposite to the emotion you are experiencing.
Opposite to Emotion - Opposite Action
The "T" and "S" in ACCEPTS.
Thoughts - Sensations
Holding two opposing views simultaneously.
As long as the word "dialect" in any form is in your response, you get the points.
Name one of the three "How" skills.
One-mindfully, nonjudgmentally, effectively
DEAR MAN
*come up with at least 3 of the letters
Describe
Express
Assert
Reinforce
Mindful
Appear Confident
Negotiate
This is balancing emotions and reason
Wise Mind
What does STOP stand for?
Stop - Take a Step Back - Observe - Proceed Mindfully
100 points for each correct answer
SOBER
Stop - Observe - Breathe - Expand awareness - Respond