Mindfulness
The three states of mind
What are Wise mind, Reasonable (logical) mind, and Emotion mind?
A distress tolerance skill used specifically to resist acting on impulse urges
What is STOP skill?
A skill to be used when our emotions do not fit the facts of the situation by recognizing action urges and acting opposite to them
What is Opposite Action?
Finding the kernel of truth in another person's perspective or situation; acknowledging that person's emotions, thoughts, and behaviors have causes and are therefore understandable
What is Validation?
The 4 DBT modules
What are emotion regulation, distress tolerance, interpersonal effectiveness, and mindfulness?
Putting words on the experience; labeling what you observe; unglue your interpretations and opinions
What is Describe?
Letting go of fighting reality and understanding that there are some things that we can not change.
What is Radical Acceptance?
If you are going to do something that you know will be emotionally difficult, what emotion regulation skill can you use to prepare?
What is Cope Ahead?
A skill used to assert your needs effectively or say "No" to a request
What is DEARMAN?
Two things that seem opposite that can both be true at the same time
What is a Dialectic?
Paying attention to your environment and internal experiences
What is Observe?
Name four different distress tolerance skills
(any 4 of these) self-soothe, ACCEPTS, ride the wave, TIPP, IMPROVE, pros/cons, willingness, radical acceptance
Separating the facts of a situation from your interpretation of the situation, and using this to problem solve
What is Check the facts?
A skill intended to help keep and maintain healthy relationships with others
What is GIVE?
Finding a balance between two extremes or opposing viewpoints. Encouraging a "both/and" approach instead of an "either/or" mindset.
What is Walking the Middle Path?
Immersing oneself fully in the present moment
What is Participate?
Name at least 3 of the 7 components of the ACCEPTS skill
(any 3 of these) Activities, Contributions, Comparison, Emotion Opposites, Pushing Away, Thoughts, Sensations
What does the PLEASE skill reduce?
reduces vulnerability to emotion mind
A skill that teaches us how to respect ourselves
What is FAST?
The creator of DBT
Who is Marsha Linehan?
The three HOW skills
What are non-judgmentally, effectively, and one-mindfully?
DAILY DOUBLE: Explain how to properly practice the T part of the TIPP skill
Place ice pack around/over the eyes (or submerge face in a bowl of ice water), lean forward so that your head is lower to the ground than your heart, hold breath for 30 seconds, repeat if needed
The 3 components of the ABC skill
What are Accumulate positive experiences, Build mastery, and Cope ahead of time?
Your friend recently borrowed an item from you and promised to return it the next day, but it has now been a week and you feel upset. How could you use DEARMAN to resolve the situation?
Explanation of describing, expressing, asserting, and reinforcing the need
The main dialectic in DBT (Hint: Two of the modules focus on one side, and two focus on the other)
What is Acceptance and Change?