Show:
Mindfulness
Emotion Regulation
Distress Tolerance
Interpersonal Effectiveness
Middle Path Skills
100

True or False: “Emotions don’t last forever.”

What is true

100

Is Crying a thought, emotion, event or behavior? 

Behavior

100

True or False: “Validation means you agree with the other person.”

False

100
You use this skill to ask for what you want
What is DEARMAN
100
The gray area
What is Synthesis
200

Give an example of a mindfulness activity.

What is paint; go on a walk; mold clay; watch fire or a candle; notice senses while taking a shower or doing the dishes; doing a meditation; listening to music while observing how it affects you

200

What skills is this? “Treating physical illness, balance eating, avoid mood altering drugs and alcohol, balance sleep and get exercise make up what skill?”

What is Please skill.

200

What is the phrase for Accepting things for what they are.

What is radical acceptance.

200
This module is to help improve what type of skills
What is communication skills
200

Digging your heals in

What is being willful

300

Name the 3 states of mind

What are emotional, logical and wise mind.

300

What does ANT stand for?

What is Automatic Negative Thought.

300

What are 3 things you can do to stay out of emotion mind?

Sleep only as much as I need

Take medications as prescribed, take care of physical health

Resist using street drugs or alcohol 

Once a day, do something that makes you feel masterful

Nutrition-eat in a balanced way

Get exercise every day

300
FAST stands for
What is be Fair, no Apologies, Stick to values, and be Truthful.
300
Doing what is needed
What is willingness
400
The three "how" skills
What are non-judgmental, one mindful and effectiveness.
400

The 3 functions of emotions

What is communicate to others and motivate our own behavior, influence or control other people's behavior and validate our own perception of event.

400
The letter in ACCEPTS mean...
What is Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts and Sensations.
400
GIVE stands for
What is be Gentle, show Interest, Validate and use and Easy manner.
400

How do you manage an urge?

What is Delay

1. Rate the intensity of the urge from 0-10

2. Invoke the 15 min rule and set a timer

3. In the meantime use mindfulness distractions and do pros and cons; write them out; look for your wise mind response 

4. Check into your urge intensity: if the same or higher then go back to the 15 min rule. If it came down, then go on with your day.

500
The three "what" skills
What are observe, describe and participate.
500

Doing the opposite of what you feel

What is opposite action.

500

The IMPROVE the moment skills are

What is Imagery, Meaning, Prayer, Relaxation, One crisis at a time, Vacation and Encourage yourself

500
DEARMAN stands for...
What is Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate
500

Describe what it is like to be in a dorsal vagal state.

What is shut down, freeze, slow movement and thought, low energy, low motivation…