WHAT/HOW Skills
We _______ our immediate environment using our senses.
What is "observe?"
The 5 senses.
What are taste, touch, vision, hearing, & smell.
We use _______ to create the illusion in our brain that we are somewhere else.
To fully acknowledge a situation for what it is without changing it.
What is Radical Acceptance?
A state of mind that causes us to act impulsively.
We ________ people, places, situations & emotions using our words.
What is "describe?"
The 6th DBT sense.
What is "movement?"
When we focus on One Thing at a Time, we are practicing ___________.
What is Mindfulness?
True or False: We can change a situation without accepting reality.
FALSE.
A state of mind that doesn't take any other perspective into consideration.
What is "Reasonable Mind?"
This is a word that means to include biases and opinions when describing a person or event.
What is "judging?"
A skill that's used to comfort you while emotions are high.
What is self-soothe?
Unplugging from electronics, getting your favorite meal, reading your favorite magazine or watching your favorite TV show can all be examples of taking a brief "________."
What is "vacation?"
What are consequences?
A state of mind that allows us to use sound judgement & finds a healthy balance between our emotions and our reasoning.
What is "Wise Mind?"
We can make the most out of situations when we ________ actively & fully.
What is "participate?"
A skill that's used to shock the body out of an emotion or state of being.
What is "Sensations?"
Examples of this are "I am capable." "I am doing the best that I can." "My voice is strong and deserves to be heard."
What is Encouragement (aka affirmations)?
True or False: Acceptance = Approval
FALSE
To temporarily distract yourself from a situation or emotion that can be resolved when you come back to it at a later time.
What is "pushing away?"
A phrase that refers to choosing a specific skill that we know will help regulate our emotions.
Hint: We learned about this early last week and Miss Angeline mentioned it yesterday!
What is "DO WHAT WORKS?"
Name & describe the letters of the acronym that provides 4 ways to shock the body out of an emotion or state of being.
What is TIPP?
T - Temperature
I - Intensity
P - Paced Breathing
P - Progressive Muscle Relaxation
True or False: Finding the meaning in something means to find the silver lining.
FALSE.
Not all events have a silver lining & that's OK. When we're ready, we can say to ourselves, "This happened to me. What did I learn from it?"
In order to accept a situation, you must make a _____.
What is a choice?
The acronym ACCEPTS contains a word that means to do something nice for someone else.
What is "contributing?"