Dialectics
This word may be used to describe the fact that opposites can co-exist and can possibly be harmonized.
What is dialectics? (Variations accepted.)
This is considered a mental state between Emotion Mind and Reason Mind, one in which they are balanced.
What is Wise Mind?
When we have drifted from the present moment, we can use this type of skill to help to bring us to the "here and now." (Note: it is not "mindfulness.")
What are grounding techniques/skills?
These do the following things for us: they 1) provide information about ourselves in relation to other people, situations and the environment, 2) teach us, and 3) influence and motivate our behaviors.
What are emotions?
True of false: validating someone's feelings is the same thing as agreeing with their beliefs and viewpoints, and/or condoning their behaviors.
What is false?
This type of cognitive distortion is where you may believe that the worst that can happen will happen.
What is catastrophizing?
A practice in which an individual may use a technique such as mindfulness to train their attention to focus on only one thing, and to develop clarity and calmness of mind.
What is meditation?
This is the name of a skill that you may use to create relaxation with a mindful connection to the senses.
What is self-soothe? (Variations accepted.)
The full name for an exercise that reduces stress and anxiety in your body by having you slowly tense and then relax each muscle.
What is progressive muscle relaxation?
These exist in order to help us define for ourselves and for others exactly how and in what ways we are separate from others.
What are boundaries?
Probably the most importance assumption in DBT is this, that these two apparent opposites can and should exist in a person's thoughts and actions.
What are (self) acceptance and change?
"What skills" can be broken down into these three types of skills.
What are Observe, Describe, and Participate? (Variations accepted.)
The three questions you may ask yourself when confronted with a problem. If the response to any one of these questions is "No," then you can know to practice distress tolerance skills.
What are: 1) Am I able to solve the problem? 2) Is it an okay time to solve the problem? and 3) Am I in Wise Mind enough to solve the problem?
Several models of emotions include this, a second "step," which occurs between an event and an emotion, and which influences what emotions show up or how they can show up in response to the event.
What is interpretation? (Will accept belief(s) also.)
The skills included in the acronym FAST can help you build self-respect, which can help you build healthy relationships.
What is: Fair, Apologies not needed, Stick to values, Truth and accountability?
This pair of opposites may be defined as: 1) the recognition and acceptance of one's emotions and 2) what you need to do in order to live a healthier life.
What are validating our emotions, and making effective choices. (Variations accepted.)
This is a type of "judgment" we make that is characterized by being overly rigid, and it reflects our inability to change our views of the world, others or ourselves.
What are "sticky judgments?"
The building blocks of the distraction skills that are included in the acronym IMPROVE. (Hint: these are things that can "improve" the moment when you're in distress. If you get half of these right or nearly right, you'll get the points on this one.)
What are: Imagery, Meaning, Prayer, Relaxation, One thing or step at a time, Vacation, Encouragement?
This type of skill is one you can use to get unstuck from ineffective behaviors that arise from certain emotional states. You may use to do something you need to do even when you're not in the mood.
What is Opposite to Emotion?
These skills help you to focus on others to build and maintain relationships. They can be remembered using the acronym GIVE.
What is: Genuine, Interested, Validate, Easy manner?
This type of thinking can be defined as an individual's propensity to think in terms of binary opposition, such as “black or white,”“good or bad,” and “all or nothing.”
What is dichotomous thinking?
"How skills" can be described using these three adverbs ("adverbs" can describe verbs).
What are Nonjudgmentally, One-mindfully, and Effectively? (Variations accepted.)
The building blocks of the ACCEPTS skill. ("ACCEPTS" is an acronym. Variations of each word are acceptable.)
What are: Activities, Contributing, Comparisons, Emotions, Push Away, Thoughts, Sensations?
Building blocks for self-care that can be remembered using the acronym PLEASED. (We will accept if you get about half of them right or nearly right.)
What are: Physical Health, List resources and barriers, Eat balanced meals, Avoid drugs and alcohol, Sleep between 7 and 10 hours, Exercise, Daily?
This skill can be used to help you get what you want and need, and it can be remembered by the acronym DEAR MAN. (You will get points if you get about half of them right or nearly right.)
What is: Describe, Express, Assert, Reward, Mindful, Appear confident, Negotiate?