Which Skill?
What does DBT stand for?
Dialectical Behavior Therapy
What "quote" does Master Oogway tell the Panda in Kung Fu Panda about mindfulness
Yesterday is history, tomorrow is a mystery, but today is a gift. That is why it's called the present.
Name one of the acronyms for Distress Tolerance
STOP
ACCEPTS
IMPROVE
TIPP
These are examples of ____________ forms of Emotional Regulation. Exercise, Meditation, Taking a break, Writing, Catching your negative thoughts and reframing, Checking the facts, Paying attention to positive events.
Healthy
Which acronym do you use to balance your own needs and the needs of others without being aggressive or neglecting the needs of others.
DEAR MAN
Focusing the mind in the present without judgment or attachment to the present moment
Mindfulness
What is the "What" Skill in mindfulness
What you observe in your surroundings, observe what you feel in your body. Describe what you are observing by putting it into words and always state the facts.
Name one of the Distress Tolerance skills that don't have an acronym
Self-Soothing Sills
Radical Acceptance
Pros and Cons List (Cost Benefit)
These are examples of ___________ forms of emotional regulation. Substance abuse, Excessive social media use or eating, etc. , Self-injury, Isolation, Verbal and physical agression.
Unhealthy
What does DEAR MAN stand for
name two for points
Describe
Express
Assert
Reinforce
Mindful
Appear confindent
Negotiate
Dealing with things you do not like but can't change
Distress Tolerance
What are you focused on with the "How" skill of mindfulness?
Do what works for you, there is no right or wrong.
What does STOP stand for
(Get two letters correct for full points)
Stop
Take a Step Back
Observe
Proceed Mindfully
Opposite Action
Which acronym do you use to communicate and foster positive interactions to maintain your relationships?
GIVE
Reduces vulnerability to unwanted emoitions and increases emotional resiliency
Emotional Regulation
What are you focused on in "Wise Mind"
You are in tune with your emotions and the information your emotions give you as will as the logical facts (Reason) of the situation you are in. By combining the two you get Wise Mind and recognize if you are being overly emotional or overly rational and find the balance in the middle.
Name the skill that helps you to acknowledge the facts that are true and let go of your fight with reality
Radical Acceptance
ABC PLEASE - Helps to decrease your vulnerability to experinecing unwanted emotions
What does ABC PLEASE stand for
Name 2 for points
Accumulating positive experiences
Build mastery
Cope ahead
PL - treat Physical iLlness
E - blanced Eating
A - Avoid mood altering drugs (non prescribed)
S - balanced Sleep
E - Exercise
What does GIVE stand for?
Get 2 correct for points
G - (be) Gentle
I - Interested
V - Validate
E - (use an) Easy manner
Helps you communicate effectively with another individual to ask for what you need, to say no, and to problem solve and maintain the relationship
Interpersonal Effectiveness
Name four mindfulness activities
Coloring/Arts/Crafts, Deep breathing, Guilded imagery/Meditation/Yoga, Journaling/writing, Nature, Puzzles, Hobbies, Music
What does ACCEPTS stand for
(Name 3 correct to get points)
Activities
Contributing
Comparisons
Emotions
Push Away
Thoughts
Sensations
Which acronym do you use for keeping your self-respect and maintaining your morals when asking for what you wand during conflict?
FAST
2 things that are opposite but both can be true at the same time
What does IMPROVE stand for
Name 4 correct to get full points
Imagery
Meaning
Prayer
Relaxation
One
Vacation
Encouragement
What does FAST stand for?
get 3 correct for points
F - (be) Fair
A - (no) Apologies
S - Stick to values
T - (be) Truthful
What two things are opposite of each other but both are balanced in DBT?
Acceptance and Change
What does TIPP stand for?
Name all four for points
Temperature
Intense Exercise
Paced Breathing
Paired Muscel Relaxation
Name the acronym for making peace and reducing conflict and anger.
And identify what at least 2 of the letters stand for for points
THINK
T - Think about situation from other person's perspective
H - Have empathy
I - Interpretations (of the other persons behavior)
N - Notice the other person
K - Kindness in your response