Emotions 101
Decrease Frequency
Decrease Sensitivity
Decrease Intensity
DBT Miscellanous
100

Name one function of emotions (why we need them)

Motivate us into action, Communicate to others, Communicate to ourselves

100

Finish the sentence: Examining our thoughts and CHECKING THE FACTS can help us change our…

Emotions

100

Name two things you did this week to build positive events.

???

100

What should you do when you have reached your Skills Break Down Point - and you can't use Emotion Regulation Skills?

Crisis Survival Skills, Distress Tolerance

100

The state of mind in which people are most likely to act impulsively.

What is Emotion Mind

200

Name on of the reasons emotions may be so hard to regulate for a person.

Biology, Lack of skills, Reinforcing mood, Sea of dyscontrol, Myths

200

What is the "S" in PLEASE?

Sleep

200

Observe your emotion as a ____ coming and going.

Wave

200

What is mindfulness?

Intentionally living with awareness in the present moment.

200

The what skill in mindfulness where individuals sit back and look at things.

What is Observe

300

True or Myth: There is a right way to feel in every situation.

Myth - 50 bonus points for coming up with an appropriate challenge to this myth

300

Doing the opposite of what you feel like doing when you know your feelings don't make sense.

Opposite Action

300

The P and the A of PLEASE

Treat Physical Illness and Avoid mood altering substances.

300

Name the skill: Rehearse and plan ahead of time so that you are prepared to cope skillfully with emotional situations.

Cope Ahead.

300

Focusing on the facts themselves, not just a label of good or bad.

What is non-judgmental

400

Name an action urge for anger.

Hit, attack, throw

400

Give an example of how someone would use apposite action to overcome depression

???

400

Name an emotion regulation skill that prevents emotional suffering in the future.

Cope Ahead, Build Mastery, Accumulate Positive Emotions

400

Opposite Action is only effective if it is done ___ ___ ___.

ALL THE WAY

400

What are the three states of Mind in DBT?

Emotion Mind, Rational Mind, Wise Mind

500

Name two examples of vulnerability factors that affect how we experience an emotion. (page ER 6)

fatigue, hunger, illness, stress

500

Name the skill: Doing at least one thing a day to make yourself feel competent and introl and build skills.

Build Mastery

500

Give an example of when fear would fit the facts.

Threat to your life, well being or health to you or someone you care about.

500

If your emotion (or its intensity or duration) does not fit the facts and is not an effective response, what skill should you use?

Opposite Action

500

How can you tell you are in Wise Mind?

When you are able to see choices, not have to's, when you can listen to others without getting defensive, when you can make choices based on short and long term consequences, when you feel balanced, when you can express your emotion but not do things impulsively or go overboard in your actions.

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