Miscellaneous
What is the best treatment for emotion dysregulation?
DBT!
The skills that teaches us to do the opposite of a negative action/behavior
Opposite Action
What makes it hard to regulate your emotions?
Biology
Lack of Skill
Reinforcement of emotional behavior
Moodiness
Emotional Overload
Emotion Myths
Common mindfulness activities
Yoga
Prayer
Tai chi
Hiking
Art
Type of communication style that expresses wants, needs, and feelings at the expense of others
Aggressive Communication
Skill that assists in finding out what happened to cause a specific behavior.
Behavioral Chain Analysis (BCA)
Skill that helps us plan ahead for a stressful situation
Cope Ahead
Skill that teaches us to accept something completely, without judging it, or fighting it
Radical Acceptance
Type of breath that focuses on your exhale being longer than your inhale. Usually inhaling for a count of 5 and exhaling for a count of 7.
Paced breathing
Type of communication style that exerts control over others by using sarcasm, manipulation, and indirect communication
Passive-aggressive communication style
What are the four pillars of DBT?
1. Mindfulness
2. Emotion Regulation
3. Interpersonal Effectiveness
4. Distress Tolerance
Skill that helps you determine whether your emotions are based on your interpretations, assumptions, judgments, or facts
Check the Facts
"There is a right way to feel in every situation" is an example of a...
Emotion myth
What skill tells us to be mindful of your goals in the situation, focus on what works, play by the rules, act as skillfully as you can, let go of willfullness
Part 3 of HOW: Effectively
Type of communication style that is direct, honest, and is respectful to self and others
Assertive communication style
Refusing to accept reality, while fighting it. Being inflexible and ineffective at solving the problem is...
Willfulness
Skill that reminds us to take care of our basic needs
PLEASE skill
Yelling
Fighting
Suicidal thoughts/attempts
Substance use
are all examples of...
Emotion dysregulation
Skill that focuses on being nonjudgmental, focusing on one thing at a time, and being effective
HOW
Type of communication style that ignores your personal rights, allowing others to do the same. This communication style defers to others for decision making in order to avoid tension or conflict.
Passive communication style
The idea of accepting reality with your body. Good for when you are in a bad mood
Half-smile, willing hands
What do emotions do for us? (3 things)
Motivate us!
Communicate to others
Communicate to self
What exactly were the consequences in my environment is a step in what skill?
Intentionally living with awareness in the present moment, without judging or rejecting it, without attachment to the moment, is what skill?
Mindfulness
Factors that get in the way of interpersonal effectiveness
You don't know what you want
Your emotions are too intense
You give in to instant gratification
Other people are being difficult
Your thoughts and beliefs are getting in the way