Mindfulness
Emotion Regulation
Distress Tolerance
Interpersonal Effectiveness
Wild Card
100

What are the three states of mind?

What are Emotion Mind, Rational Mind, Wise Mind

100

Name one thing that emotions do for us.

Motivate us, help us communicate with others, and help us communicate with ourselves.

100

What skill uses the five senses to get through a difficult situation?

Self-soothe

100

What are the three goals of interpersonal effectiveness?

1. Objective effectiveness

2. Relationship effectiveness

3. Self-respect effectiveness


100

What is mindfulness and what is one way to practice it?

Non-judgmental awareness of the current moment.

Meditation, breathing exercises, body scans, senses, etc.

200

What are the three "What" skills when practicing mindfulness?

Observe, Describe, Participate

200

When do we use opposite action? (2 situtation)

1. When the emotions do not fit the facts

2. Acting on the emotion is not effective or helpful

200

What skill can be used to change our body chemistry AND what does the acronym stand for?

TIPP

Temperature, Intense exercise, Paced breathing, Paired muscle relaxation

200

What does DEARMAN stand for and when do we use it?

Describe, Express, Assert, Reinforce, (be) Mindful, Appear Confident, Negotiate

When asking for something or saying no (for objective effectiveness)

200
What is the central dialectic in DBT?

Acceptance and Change 

300

What are the three "How" skills practiced in mindfulness?

Non-judgementally, one-mindfully, effectively

300

What is the first step in problem solving?

Describe the problem using facts.

300

What skill can you use when you cannot prevent painful events and emotions from coming your way?

Radical acceptance

300
What skill do you use for sustaining healthy relationships and what does the acronym stand for?

GIVE

(be) Gentle, (act) Interested, Validate, (use an) Easy manner

300

Frozen oranges are used to practice what skill?

Temperature change in the TIPP skill

400

What is a dialectic?

A dialectic is when two seemingly conflicting things are true at the same time.

400

What skill do you use to find out whether your emotional reaction fits any given situation?

Check the facts
400

What skill do you use to decide between two options?

Pros and cons

400

Name one strategy for increasing the probability of behaviors you want in another person.

Positive reinforcement, negative reinforcement

400

What does ACCEPTS stand for and when do we use it?

Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations

Used for distraction

500

What are the terms for accepting/participating in reality VS. fighting against it.

Willingness vs. willfulness

500

What does ABC stand for? +100 points for PLEASE

ABC- Accumulate positive emotions, Build mastery, Cope ahead with difficult situations

PLEASE- Treat PhysicaL Illness, balance Eating, avoid mood-Altering substances, balance Sleep, Exercise

500

What does IMPROVE stand for?

Imagery, Meaning, Prayer, Relaxing, One-mindfully, Vacation, Encouragement

500

What does FAST stand for and when do you use it?

(be) Fair, (no) Apologies, Stick to values, (be) Truthful

When you want to act in line with your values and maintain self-respect (Self-respect effectiveness)

500

What is the bio-social theory?

Emotional vulnerability is partly biological and partly social. Some people are born more sensitive to stimuli or have more intense emotions and an invalidating environment or ineffective environment can make it hard to regulate emotions.