Core Mindfulness Skills
Name one common target behavior.
-SI
-SH
-Ineffective bids for connection
-Impulsivity
-Ruminating thoughts
-Isolation
-Avoidance
-Substance Use
-Eating Disorders
-Paranoid Thoughts
-Med compliance
-Dissocaition
Body Language, facial expressions, use of silence and intensity of information you are communicating are examples of what?
Non-Verbals
What does it mean to ride the emotion wave?
What is willingness?
Listening to your wise mind and deciding what to do.
True or False: Crosstalk is allowed in DBT.
False
The blend of thinking mind and feeling mind is called what?
Wise mind
What is the purpose of DEARMAN?
To make a request
What is opposite action for anger?
-Do something Nice for the person you are angry with
-Do opposite of other angry action urge
Does does the acronym TIPP stand for?
Temperature
Intensity
Progressive Muscle relaxation
Paced Breathing
Name one skill you've learned in PHP.
TBD
I am BOTH tough AND I am gentle is an example of what?
Dialectal thinking or walking the middle path.
Give an example of when fear fits the facts.
Threat to
-Your life, your health or your wellbeing
What is a biological symptom of sadness?
Chest pain, GI issues, Sleepiness, Muscle ache, Heavy limbs, Feeling tired/low energy, Feeling as if you can't stir crying
Name two skills from the acronym ACCEPTS.
Activities
Contributing
Comparison
Emotions
Push Away
Thoughts
Sensations
Name 5 distract skills you use daily
:)
What are "just the facts" of this situation?
"John yelled at me at the party"
Hint: 4 W's
Who: John
What : Yelled at me
When: Last night
Where: At the party
Stop
Take a step back
Observe the situation
Proceed with caution
-Helps us communicate in wise mind instead of emotion mind.
Give an example of when fear "fits the facts".
Threat to
-Your life
-health
-wellbeing
If level of distress is greater than 7, what skill should you use?
TIPP
Name every staff member on the PHP team.
:)
These are two skills that help us remain in the present moment and prevent thoughts from spinning.
Observe and Describe
Name three reasons why it may be hard for someone to communicate effectively.
-No role models to show you how
-No opportunities to practice
-emotional overload
-Biological factors (health concerns, no PLEASE skills)
-Environment too powerful
-Dont know what you want/ need and can't communicate it
What does the acronym PLEASE stand for?
Physical Illness-treat
Listen to your body
Eat Balanced
Avoid mood altering drugs
Sleep
Exercise
What is Biosocial Theory?
-Explains why we have trouble controlling emotions based on
Biological makeup (how people are born)
Social environment (how environment prohibits or inhibits emotional expression/regulation).
Who created DBT?
Marsha Linenhan