Interpersonal Effectiveness
A skill used for skillfully asking for things you want
What is DEARMAN
This skill uses things like temperature and exercise to rapidly calm intense emotions
TIPP
What are the three “What” skills of mindfulness?
Observe, Describe, Participate
What skill helps reduce emotional vulnerability by taking care of your body and daily habits?
PLEASE
What is the largest planet in the solar system?
Jupiter
Which interpersonal effectiveness skill focuses on keeping a relationship healthy by being polite, interested, and validating?
GIVE
Which DBT skill helps you accept reality as it is in the moment, even when you strongly dislike it?
Radical Acceptance
What are the three “How” skills of mindfulness?
Non-judgmentally, One-mindfully, Effectively
An experience that causes powerful emotional states is called what?
A prompting event
What year did the first iphone come out?
2007
Which skill helps you maintain your self-respect by being fair, not over-apologizing, and sticking to your values?
FAST
This skill is used to pause before acting on an urge and not reacting right away
STOP
What does it mean to observe without judgment?
Not labeling experiences as good/bad, right/wrong; just noticing what is
What does the acronym PLEASE stand for?
Physical health, balanced Eating, avoid mood-Altering substances, balanced Sleep, Exercise
This NBA player won three consecutive MVP awards in the 1980s
Larry Bird
In DEAR MAN, which step involves clearly stating what you want or saying no without justifying or over-explaining?
A - Assert
Name one time when distress tolerance is more appropriate than problem-solving.
when emotions are too intense or during a crisis or when the situation cannot be changed immediately
Name one way mindfulness supports relapse prevention.
Increases awareness of urges, interrupts autopilot behavior, allows choice before action
Name one way chronic substance use increases emotional vulnerability.
Disrupts sleep, intensifies mood swings, impairs judgment, reduces distress tolerance
This car is one of the only mass produced vehicles to remain a rear engine for decades
Porsche 911
What are the three kinds of invalidation?
Helpful, corrosive, and traumatic
What does the acronym ACCEPTS stand for
Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations
True or False: Mindfulness was created by Dr. Marsha Linehan, PHD for the use of DBT
False: Mindfulness practices date back at least 2500 years
You feel more confident and emotionally stable after completing small, manageable tasks each day, even when they don’t feel motivated. Which DBT emotion regulation skill explains this effect?
Building Mastery
in 1961, Psychologist Carl Jung wrote a letter to this now famous person in recovery
Bill Wilson (Author of Alcoholics Anonymous)