Mindfulness
Distress Tolerance
Emotion Regulation
Interpersonal Effectiveness
Other
100
How we do things mindfully? 

Non-judgmentally

One-mindfully (one thing at a time)

Effectively


100

Goal of Distress Tolerance

Survive a crisis without making the situation worse.
100

Goal(s) of Emotion Regulation

1.Understand the emotions that you experience

2.Reduce emotional vulnerability and stop unwanted emotions from starting in the first place

3.Decrease the frequency of unwanted emotions

4.Decrease emotional suffering; stop or reduce unwanted emotions once they start

100

Goal(s) of Interpersonal Effectiveness

Doing what works so that you can…

 – build/keep relationships,

– get your needs/wants met, 

–  and feel good about yourself while doing it!

100
The 4 Zones of Regulation.

Blue, Green, Yellow, and Red

200

What you do when you are being mindful.

Observe

Describe 

Participate

200
Two types of distress tolerance skills.

Crisis survival and acceptance.

200

Changing how you feel is impossible. (True/False)

False

200

Using your words and actions to show that you understand the other person’s thoughts and feelings about the situation is called ______.

Validation
200
After our check-in activity, our group always does a _____ activity.

Mindfulness

300

State of mind you are in when emotions are in control.

Emotion mind

300

Example of self soothe with sense of taste.

Favorite snack, etc.

300

Example of Cope Ahead.

Making sure you get a good night's sleep and eat a healthy breakfast before a math test, etc.

300

An example of an "I" statement.

I feel _____ when _____.

300

Ms. Sarah's favorite smell.

Babies :) 

400

State of mind you are in when you are planning and making decisions based on fact.

Reasonable or rational mind.

400

Radically accepting something means you believe it is a good/positive thing. (True/False)

False!

400

Building mastery is about doing something easy that you know you are good at. (True/False)

False. Building mastery is about doing something HARD that you can achieve.

400

The best kind of statements to use when you want to ask someone for something. 

"I" statements.

400

A type of thinking that happens when a person considers opposite points of view and acknowledges that parts of each side can be true at the same time. The opposite of polarized thinking. 

Example: You have a disagreement with someone AND are still friends.

Dialectical thinking. 

500

Balanced state of mind.

Wise mind.

500

5 Options for every problem.

1.Figure out how to solve the problem.

2.Change how you feel about the problem.

3.Accept it.

4.Stay miserable (no skill use)

5.Make things worse (act on impulsive urges)

500

What it is called when you interrupt the emotion wave by NOT acting on your emotion urge.

Opposite Action.

500

When to use DEAR MAN skills.

When you want to get your needs/wants met. 

500

DBT is based on this theory that says that biologically emotionally sensitive people, who are in an invalidating environment, have a hard time staying in charge of their emotions.

Biosocial theory


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