Mindfulness
Emotion Regulation
Distress Tolerance
Interpersonal Effectiveness
BONUS
100

What is mindfulness?

The act of being fully present in the moment and and non-judgementally.

100

What does ABC stand for in ABC PLEASE? Give 1 example for each letter.

Accumulate Positives 

Build Mastery

Cope Ahead

100

What does TIPP stand for?

Temperature change

Intense exercise

Progressive muscle relaxation

Paced breathing

100

What are the 3 main interpersonal effectiveness skills?

1. DEARMAN

2. GIVE

3. FAST

100

Demonstrate and explain TIPP.

200

What are the 3 What skills?

1. Observe

2. Describe

3. Participate

200

What is "surfing the wave"?

Imagine your negative emotion is like a wave. Observe it. Be mindful of your body. Remember that you are not your emotion--watch as it comes and goes. Radically accept your emotion--don't try to deny or fight it.

200

What does STOP stand for and when do we use it?

Stop. Take a step back. Observe your surroundings and options/outcomes. Proceed mindfully/choose the best outcome.

We use it before acting on an urge or impulse that could be harmful.

200

What does GIVE stand for and what is its purpose?

Be Gentle

Act Interested

Validate

Easy manner/vibe


Purpose: to maintain healthy relationships

200
Explain the 3 states of mind in DBT.

1. Emotion mind: ruled by emotions, there is no logic involved. *Hint: Think about movie Inside Out and how the emotions were running the show. We are in emotion mind when we become dysregulated.

2. Rational mind: ruled by logic and facts. Invalidating towards emotion and experiences.

3. Wise mind: ruled by logic and emotion. Is the best of both minds and is balanced. 

300

What are the 3 How skills?

1. One Mindfully

2. Effectively

3. Non-judgmentally

300

What does PLEASE stand for?

Treat Physical Illness. Balanced eating. Avoid mood altering drugs. Balanced sleep. Exercise. 

300

What skill is this? Imagery. Meaning. Prayer. Relaxation. One thing in the moment. Vacation. Encouragement. 

IMPROVE the Moment

300

What does FAST stand for and what is its purpose?

Be fair

No apologies (don't over or under apologize)

Stick to your values

Be truthful.


Purpose: maintain self-respect

300

What is Middle Path? Give an example of a situation in which this is needed.

Being able to meet in the middle ground--both of you have to be willing to give to get. 

400

What are the 3 states of mind in DBT?

1. Wise mind

2. Emotion mind

3. Rational mind

400

What is Opposite Action?

Identify emotion and action urge. Check the facts. If the emotion and action urge don't fit the facts, act opposite!

400

What is Radical Acceptance?

Being able to accept something mind, body, and soul. Not fighting reality, rather accepting it. Does NOT mean agreeance, just acceptance. You can radically accept and not agree or like something.
400

What does DEARMAN stand for and what is its purpose?

Describe

Express

Assert

Reinforce

Be mindful

Appear confident

Negotiate

400

Provide an example of a thinking error and how to check the facts. 

500

What are dialectics or dialectical thinking?

The belief that 2 opposing things, feelings, thoughts, etc. can exist at the same time or be true at the same time. 

500
Name 5 thinking errors. 

Black and white or all-or-nothing thinking. Mind reading. Overgeneralization. Fortune telling. Mental filter. Disqualifying the positive. Emotional reasoning. "Should" statements. Labeling. Personalization.

500

Explain Pros and Cons. When do we use it?

Pros of acting on urge. Pros of not acting on urge. Cons of acting on urge. Cons of not acting on urge. 

We use this BEFORE acting impulsively or on a negative urge.

500

What are the steps to repair?

Address the person by name. Apologize and state what you did. Maintain eye contact. Ask if the person can forgive you. Validate their answer. Promise and show a change of behavior in the future. 

500

What are the 6 levels of validation?

1. Pay attention

2. Reflect back without judgement

3. Read minds

4. Communicate an understanding of the causes

5. Acknowledge the valid in the present circumstance

6. Show equality and radical genuineness

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