Mindfulness
The state in which one sees the value of both reason and emotion.
What is wise mind
Labelling the + and the - of a situation
What is Pros and Cons
DAILY DOUBLE (PRIZE QUESTION!): This acceptance skill encourages us to tune in to our bodily sensations of emotions, remembering that emotions do not last forever
What is the wave skill
Skill that teaches us how to ask for what we want
What is DEARMAN
DBT stands for...
What is Dialectical Behavioral Therapy
Being aware of the present moment and focusing our attention on the here and now
What is mindfulness
This distress tolerance skill might include smelling your favorite essential oil, petting a soft animal, or tasting a mint.
What is self soothe with six senses
Doing things that make you feel competent and effective to combat helplessness and hopelessness
What is Building Mastery
DAILY DOUBLE (PRIZE QUESTION!): This important action makes up the "V" in the "GIVE" skill
What is Validation
When your emotions are in control-when they influence and control your thinking and your behavior.
What is emotion mind
One of the first mindfulness exercises we did, this technique helps one get grounded in the present moment using their 5 senses
What is 5-4-3-2-1
The distress tolerance skill where you temporarily do an activity to decrease crisis urges
What is skillful distraction
A skill that helps to reduce emotional vulnerability by taking care of your mind by taking care of your body
What is PLEASE skill / EIEIO
Skill that teaches us how to respect ourselves in interactions
What is FAST
What is the name of the model which helps explain the oppression that queer and trans folks face as one of many marginalized groups?
What is The Minority Stress Model
Mindfulness skills generally fall on this side of the key dialectic
What is acceptance
DAILY DOUBLE (PRIZE QUESTION!): These two techniques which both begin with "P" are part of the TIPP skill
What are Paced Breathing and Paired Muscle Relaxation
Doing things that you enjoy doing; making changes in your life so that pleasant events will happen more often in the future; building a life worth living
What is accumulating positive experiences
Skill that teaches us how to maintain positive relationships
What is GIVE
Balancing opposites while entering the paradox of "yes" and "no," "true" and "not true," at the very same time
What is dialectics
A mindfulness technique of labeling thoughts and feelings as they enter one's mind
What is noting
Letting go of fighting reality and understanding that there are some things that we can not change.
What is radical acceptance
When you are afraid-- face your fears, when you are shameful-- proceed openly with pride
What is Opposite Action
Skill that is used internally to resolve conflict and see things from another person's perspective.
What is THINK
The key dialectic in DBT
What is acceptance v. change