Mindfulness
What is the central state that balances the emotional mind and the reasonable mind?
Wise mind
What does STOP stand for?
Stop, Take a step back, Observe, Proceed mindfully
What skills help you determine whether your emotional reaction fits the facts?
Check the Facts
What does DEARMAN stand for?
Describe, Express, Assert, Reinforce, be Mindful, Appear Confident, Negotiate
What does DBT stand for?
Dialectical Behavior Therapy
What does "One-Mindfully" mean?
Focusing on one thing at a time.
Name one TIPP skill.
Temperature change, Intense exercise, Paced breathing, Paired muscle relaxation
What is Opposite Action?
Acting opposite to an unjustified emotion urge.
What does GIVE stand for?
be Gentle, Act Interested, Validate, use an Easy Manner.
Name the four pillars of DBT
Mindfulness, Distress Tolerance, Emotion Regulation, Interpersonal Effectiveness
Name the three "What" skills of mindfulness.
Observe, Describe, Participate
When would you use distress tolerance skills?
During a crisis or a highly stressful moment.
Give an example using Riding the Wave of Emotion.
:)
What does FAST stand for?
be Fair, no Apologies, Stick to values, be Truthful
Which skill might help during a panic attack?
TIPP (or any other distress tolerance skill)
What are the three "How" skills of mindfulness?
Non-judgmentally, One-mindfully, Effectively
Name two ways to Self-Soothe.
Did you mention something using the five senses?
What is PLEASE?
Treat Physical Illness, Balanced Eating, Avoid Mood-Altering Substances, Balanced Sleep, Exercise
Which skill would you use to ask your boss for a schedule change?
DEARMAN
A friend cancels plans on you and you immediately think that they hate you. Which skill might help in this situation?
Check the facts.
Give an example of using the what skill, "observe."
What did you notice?
Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations.
What is VITALS?
Validate yourself, Imagine success, Take small steps, Applaud yourself, Lighten the load, Sweeten the pot
What is THINK?
Think about other perspectives, Have empathy, Interpretations (more than one), Notice other's efforts, Kindness
You need to say no to someone while maintaining self-respect. Which skill might help?
FAST (be fair, no apologies, stick to values, be truthful)