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Mindfulness
Emotion
Regulation
Distress Tolerance
Interpersonal Effectiveness
Middle Path Skills
100
Name the three states of mind
What are emotional, reasonable and wise mind
100
Treating physical illness, balance eating, avoid mood altering drugs and alcohol, balance sleep and get exercise make up what skill?
What is the PLEASE skill.
100
When you cannot keep painful events from coming your way.
What is RADICAL ACCEPTANCE
100
You use this skill to ask for what you want
What is DEARMAN
100
The gray area
What is Synthesis
200
Describe "loving kindness".
What is a mindfulness practice designed to increase love and compassion first for ourselves and then for loved ones, for friends, for those we are angry with, for difficult people, for enemies, and then for all beings.
200
True or False: Many emotions are set off by our thoughts and interpretations of events not by the events themselves.
What is TRUE
200
Why accept reality?
1) Rejecting reality does not change reality. 2) Changing reality requires first accepting reality. 3) Pain can't be avoided; it's nature's way of signaling that something is wrong. 4) Rejecting reality turns pain into suffering. 5) Refusing to accept reality can keep you stuck in unhappiness, bitterness, anger, sadness, shame, or other painful emotions. 6) Acceptance may lead to sadness, but deep calmness usually follows. 7) The path out of hell is through misery. By refusing to accept misery that is part of climbing out of hell, you fall back into hell.
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 three "WHAT" skills
What is OBSERVE, DESCRIBE, PARTICIPATE
300
Give one example of an emotion that fits the facts for SADNESS
What is: 1) You have lost something or someone permanently. 2) Things are not the way you wanted or expected and hoped them to be. 3) Other.......
300
The self soothe skills
What is touch, taste, smell, sound and vision
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
Name the three "how" skills
What are NON-JUDGEMENTALNESS, ONE-MINDFULNESS, EFFEECTIVENESS
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
This does not mean you agree
What is validation
500
Give one example for practicing DESCRIBING
1) Lie on the ground and watch the clouds in the sky. Find and describe cloud patterns that you see. 2) Describe your feelings as they arise within you "A feeling of anger is arising within me". 3) Describe thoughts, feelings, and what you observed others do : When you do X, I feel Y". 4) Practice describing your breathing.
500
How do you check the facts
1) Ask: what is the emotion I want to change. 2) Ask: what is the event prompting my emotion? describe the facts that you observed through your senses, challenge judgments, absolutes, and black and white descriptions. 3) Ask: what are my interpretations, thoughts and assumptions about the event? Think of possible interpretations, practice looking at all sides of a situation and all points of view, test your interpretations and assumptions to see if they fit the facts. 4) Ask: Am I assuming a threat? Label the threat, assess the possibility that the threatening event will really occur. Think of as many possible outcomes as you can. 5) Ask: what's the catastrophe? Imagine a catastrophe really occurring. Imagine coping well with a catastrophe (through problem solving, coping ahead, or radical acceptance). 6) Ask: Does my emotion and/or its intensity fit the actual facts? Check out facts that fit each emotion. ASK WISE MIND..
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
Thinking in terms of good/bad or right/wrong
What is dialectics