Mindfullness
What are three ways you can practice mindfullness?
Breathing exercises, any activity one mindfully, grounding techniques, etc.
What is opposite action and what would it look like to use opposite action when feeling depressed?
Acting opposite of the urge of the emotion to reduce the intensity of distressing emotions. Connecting with supports instead of isolating when depressed.
What is interpersonal effectiveness?
Skills that help us create healthy relationships with boundaries and communication
What does it mean to self sooth and how can we?
Connect with our five senses (sight, scent, touch, taste, sound) to calm and comfort ourselves when dysregulated
What does DBT stand for?
Dialectical Behavioral Therapy
Why is mindfulness important?
Reduces distress, connects you with the present moment, allows you to be in wise mind, creates space for you to make change, etc.
What is the difference between a primary and secondary emotion? and name an example
A primary emotion is the core emotion and secondary is a feeling that stems from or is caused by the initial feeling ex- sadness to loneliness or happiness to excitement
What are the four styles of communication?
Assertive, Aggressive, Passive, Passive-aggressive
What does STOP stand for and how can it support us?
Stop, Take a break, Observe, Proceeded mindfully. It supports us in creating space between an event and out reaction to ensure we are acting within wise mind.
What is dialectical thinking?
Recognizing two opposites can be true at once ex- I failed the test but I am still smart
What are grounding techniques and what is an example of one?
Connecting with your five senses to regulate ex: 54321, rainbow, ABCs
What does PLEASE stand for?
Physical iLlness, Eat balanced meals, Avoid mood altering substances, Sleep, Exercise
What does FAST stand for? And how does it support us?
Fair, Apologies when needed, Stick to values, Truthful. Ensures we have self-respect within relationships.
What does TIPP stand for and how can it support us?
Temperature, Intense exersise, Paced breathing, Paired muscle relaxation. It can help regulate an intense emotion by connecting us with our body.
What is a life worth living?
Creating a life with purpose that you enjoy and want to live/experience with use of mindfulness, distress tolerance, interpersonal effectiveness, and emotional regulation skills.
What does it mean to be one mindfull?
Focus on one thing at a time and reduce distractions and judgments
Why is it important to name and recognize our emotions?
Builds awareness of emotions and triggers. Assists us in problem solving the emotion. Improves regulation and reduces the intensity.
What does GIVE stand for? And how can it support us?
Gentle, Interested, Validate, Easy manner. Used to ensure we are supporting others.
What is the term for accepting reality as it is without judgement or trying to change it?
Radical acceptance
What is one thing you are hoping to gain from DBT moving forward?
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What are the three steps when practicing mindfulness?
Observe, describe, participate
What does it mean to check the facts?
1. Identify the emotion
2. Identify the facts of the situation
3. Check to see if the facts support the emotion
4. If the facts fit the emotion then problem solve, if they don't then use opposite action
What does DEAR MAN stand for? And how can it support us?
Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate. Used to ensure we are communicating out needs effectively.
What does IMPROVE stand for and how can we use it?
Imagery, Meaning, Prayer, Relaxation, One mindfully, Vacation, Encouragement. Helps us find ways to connect with the present moment and ourselves to reduce distress
What is one thing you have gained from DBT?
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