Mindfulness
This is a state of mind that achieves balance between the impulses created by emotional mind and the facts and logic of reasonable mind.
What is "Wise Mind"
If I want to distract myself from an intense emotion, I might use what Distress Tolerance skill?
What is Wise Mind Accepts
Give an example of how you would use "Assert" in the DEAR MAN skill.
What is stating exactly what I want/need.
The Taj Mahal is made up of white marble. In front of the Monument, there is a beautiful garden known as the Charbagh. Inside the Monument, there are two tombs. These tombs are the Shah Jahan and his wife Mumtaz Mahal. Using check the facts, name the 3 facts in this paragraph.
What is: white marble, Garden Charbagh, Two tombs and whose they are.
You are so ANGRY, you want to throw your phone at the wall. Stand up and show how you would use the STOP skill here.
What is Stop, Take a step back, Observe what is happening internally and externally, and Proceed Mindfully.
Instead of "You're being a jerk" you tell your friend "When you don't text me back, it makes me feel like you don't care about me". This is using what "What" skill?
What is Describe skill.
What is Tip your temperature.
What is self-validation.
Name all six PLEASE skills.
What is: Treat Physical illness, balanced eating, Avoiding substances, Sleep, Exercise.
Half smile ___________.
What is Willing Hands.
I'm putting away my phone and taking a walk. I notice it buzzing but I decide to wait until after my walk to look at it. Which "How" skill am I using?
What is One-Mindfully.
Your friend is mad at you and won't text you back- you notice the urge to blow up his/her phone- what skill could you use instead.
What is Wise Mind ACCEPTS, TIP, STOP, Opposite Action, Check the facts, self-validation (more can be acceptable at group leaders' discretion.)
Give two examples of "Appearing Confident" in a DEAR MAN interaction.
What is eye contact, good posture, facing the person you are talking to, not wavering your voice, power pose.
You are playing Super Mario Bros. and have just reached the castle where the princess is being held. As you jump toward the ladder, your foot touches a turtle and you die, meaning you must start the level over again. Your action urge is to scream and break things. Opposite action would be to do this instead.
What is Walk away calmly.
Vulnerability, Prompting event, Links ________
What is Problem Behavior.
This term embodies the concepts that there is always another way to look at a situation, two seemingly opposite statements can be true at the same time, and change is the only constant.
What is Dialectics.
Inhaling through the nose to the count of 4, and exhaling through the mouth to the count of 7 is using which Distress tolerance skill?
What is Paced Breathing.
The MOST important thing is to maintain your self-respect; which skill should you prioritize?
What is the FAST skill.
I got an angry text from my significant other. I tossed the phone on my bed, I felt angry (in my chest), I thoughts "What is his problem!", I walked over to my bed again and texted him "It's over!"
This account is an example of what type of analysis?
What is Chain Analysis.
Someone wants to borrow your Chewbacca Stuffy; you don't want them to. Tell them so using the full DEAR MAN protocol.
What is Describe, Express, Assert, Reinforce, Mindfully, Appear Confident, Negotiate.
"I'm such an idiot"!
What skill is NOT being used here, and what would be the response using that skill instead?
What is Nonjudgmental stance or self-invalidation.
An example can be along the lines of "I made a mistake" or "I ______" in a factual statement.
Name your 5 senses and how you would use these to calm down.
What is See, Hear, Taste, Touch, smell, explanation is at the group leader's discretion.
Your partner wants to bring up something from last week when you used DEAR MAN to say no. Name which part of the FAST skill you could use to handle this situation and how.
What is Fair, no Apologies, Stick to your values and Truthfulness. Interpretation of how to use these is up to the group leader.
Building master (of ABC PLEASE), can increase feelings of control and confidence when you challenge yourself and succeed. If you challenge yourself and fail, this is the next step to continue building mastery:
What is "Trying something a little easier next time" or "plan for success".
Give an opposite action for:
Anger
Jealousy
Sadness
In 15 seconds!
What is gently avoid, take a time out or be kind, let go or share, do something that brings you joy.