MINDFULNESS
DISTRESS TOLERANCE
Emotion Regulation
Interpersonal Effectiveness
Skills
General DBT
BNI MISC
100

"The act of consciously focusing the mind in the present moment without judgement and without attachment to the moment"

What is a definition of Mindfulness?

100

"To reduce suffering and increase your sense of freedom."

What are the goals of Radical Acceptance?

100

'The ability to control or influence which emotions you have, when you have them, and how you experience and express them."


What is a definition for Emotion Regulation?

100

The 3 Goals of Interpersonal Effectiveness

1. Being Skillful in Getting What you want and need  from others

2. Build Relationships and End Destructive Ones.

3. Walk the Middle Path (Maintain Balance)

100

This is the "R" in the REST Skill

What is Relax?

100

DBT stands for this.

What is Dialectical Behavior Therapy?


100

He is "Just that Good."

Who is Ryan?

200

These are the 3 States of Mind According to DBT

What is Reasonable, Emotional, and Wise?

200

These are two of the six Crisis Survival Skills

1. STOP

2. Pros and Cons

3. TIPP

4. Distracting

5. Self-Soothing

6. Improve the Moment

200

Check The Facts

Opposite Action

Problem Solving

What are three skills you can use to change emotional responses?

200

It improves our relationships by showing we are listening to undertand.

It reduces:

Pressure to be right, Negative reactivity, Anger

It makes problem solving, closeness, and support possible.

Invalidation hurts.

Why do we validate others?

200

These are three skills to use to Change Unwanted Emotions

What is

1. Checking the Facts

2. Problem Solving

3. Opposite Action

200

  A point of View that sees things from multiple perspectives and accepts that everything exists in opposites."

What is Dialectical?

200

He will someday have a "Sugar Momma."

Who is Carlos?

300

These are two of the 3 goals of mindfulness practice

What are

1. Reduce Suffering and Increase Happiness

2. Increase Control of Your Mind

3. Experience Reality as it is

?



300

This is why we practice Distress Tolerance Skills

What is:

To survive crisis situations without making them worse.

Accept Reality as it is in the moment

Become Free


300

1. To motivate action

2. To communicate to others

3. To communicate to ourselves

What are the 3 major functions of emotions?


300

Acting in a manner that maintains or increases your self-respect after an interpersonal interaction

What is Self-Respect Effectiveness

300

A Skill you use when Emotions DO NOT fit the facts or acting on your emotions is INEFFECTIVE.

What is Opposite Action?

300

Accepting something completely, without judging it, in order to end suffering.

What is Radical Acceptance?

300

Someone who hates pickles.

Who is Oscar?

400

These are the two core Skill sets to practice mindfulness 

What are "What" Skills and "How" Skills?

400

This is an example of a time I have had a strong urge to act on an emotion, but doing so would have made the situation worse.

What is something like, 

"Someone insulted me, and I wanted to assault them physically."

?

400

To ourselves: Something was important.

To others: We may need support.

What does Sadness Communicate?

400

These are the DEARMAN Skill Steps

What is 

Describe

Express

Assert

Reinforce

Mindful

Appear Confident

Negotiate

400

These are the Steps of the DEARMAN Skill

What is:

Describe

Express

Assert

Reinforce

Mindful

Appear Confident

Negotiate

400

Finding the Synthesis between Opposites

What is "Walking the Middle Path"?

400

Hates Pickles.

Who is Oscar?

500

This is an example of changing a Judgmental Sentence to a Simple Statement.

EXample:

What is "That's a good movie" becomes "That is a movie I like"?

500

1. When we have intense pain that can't be helped quickly

2. Wanting to Act in Emotion Mind That would make things worse.

3. Having Emotional Distress Threaten to Become Overwhelming

4. Feeling Overwhelmed but Needing to Meet Demands

5. Having Extreme Arousal and Problems that can't be Solved Immediately.

When are the times to use Crisis Survival Skills?


500

1. To Understand and Name Your Own Emotions

2.  Decrease The Frequency of Unwanted Emotions

3. Decrease Emotional Vulnerability

4. Decrease Emotional Suffering

What are the goals of Emotion Regulation?


500

"Finding the kernel of truth in another person's perspective or situation."

What is "Validation"?

500

This is a way to use your five senses to lessen your distress

What is Self-Soothing?

500

These are the 3 "How" Skills.

What are:

Nonjudgmentally

One-Mindfully

Effectively


500

Will take over the world with frogs.

Who is Caden?

1000

Team members must lead everyone in a short Loving-Kindness Meditation

May you all have great luck!

1000

Contestant is to lead the group in a body-scan mediation.

This meditation can be used to lessen distress.

1000

Participant is to demonstrate performing the opposite action skill, step-by-step, and role - play the situation given one of the provided scenarios.

1. Identify and Name Emotion

2. Check the Facts

3. Identify and Describe action urges

4. Ask Wise Mind if acting on emotion is not effective

5. Identify Opposite Actions

6. Act Opposite All the Way

7. Repeat Acting Opposite

1000

 Role-Play a situation where one person is refusing a request of another person using DEARMAN skill.

Good job!

1000

Team must Role-Play a situation in which emotions do not fit the facts, and use appropriate skill to change unwanted emotion.

See worksheet.

1000

Team must give an example of something that is undesirable but cannot be changed, and go through the complete stages of radical acceptance to show how to deal with it.

Do it.

1000

Contestant is to offer at least one positive affirmation to each of their peers.

Thank you!