Mindfulness
This skill helps you put words to your experiences.
What is describe
Name two myths one might have that gets in the way of effectiveness.
What is "I don't deserve to get what I want", "I shouldn't have to ask for what I want", "Saying no is selfish", "Only wimps have values", etc.
What is one reason you would use distress tolerance skills?
What is being in a crisis, have intense pain, want to act on emotions, need to problem solve even when overwhelmed, etc.
Name one emotion regulation skill.
What is observe and describe emotions, check the facts, opposite action, problem solving, accumulate positive emotions, build mastery, cope ahead, PLEASE, or mindfulness of current events.
Identify one of your favorite skills and what makes it helpful to you.
What is...
Name two things that could influence your vulnerability to emotion mind.
What is illness, hunger, sleepiness, substances, medication or health issues, too many demands in your environment, etc.
Describe validation.
What is showing understanding with words or actions.
This skill requires you to notice a desire or want until it becomes greatly reduced.
What is urge surfing.
You would use this skill if your emotions are effective and acting on your emotion is justified.
What is problem solving.
What is a benefit of being in wise mind?
What is more calm, balanced, neutral seeing both the facts and recognizing emotions, etc.
True or False, using FAST will help when your self-respect is on the line.
Name the skills in TIP.
What is tip the temperature, intense exercise, paced breathing, and paired muscle relaxation
You would use this skill if acting on your emotion would be ineffective.
What is opposite action.
What does it mean to be dialectical?
What is two things can be true at the same time, even if they seem like opposites.
You can overcome emotion mind with reasonable mind, true or false?
False
You use this skill when relationship effectiveness (keeping and improving relationships) is the most important.
What is GIVE.
What is radical acceptance?
What is accepting something with your whole being. "It is what it is".
This skill helps you interpret information in a new, possibly more helpful way, and overall can reduce or change an emotion.
What is check the facts.
You might be using one of the skills if you choose to take a warm bath.
What is self-soothe, IMPROVE the moment, or ACCEPTS
Name all the "what" and "how" skills.
What is observe, describe, participate, nonjudgmentally, one-mindfully, and effectiveness.
What aspects make up DEARMAN?
What is describe, express, assert, reinforce, be mindful, appear confident, and negotiate
Name the aspects of the distracts skill ACCEPTS
What is activities, comparison, contributions, emotions, push away, thoughts, sensations.
What is helpful to identify when you are accumulating positive emotions in the long term?
What is values and goals.
What are the four ways to solve a problem?
What is solve it, stay miserable, tolerate it, or feel better about the problem.