True or False
The simple act of naming your emotions can help you regulate your emotions.
What is True?
This was the chilliest skill we have practiced.
What is the "T" (Temperature) in TIPP?
These are three ways to change unwanted emotions.
What is CHECK THE FACTS, PROBLEM SOLVING, OPPOSITE ACTION.
When deciding what you need, these are the three potential goals/priorities in Interpersonal situations.
What is OBJECTIVE Effectiveness, RELATIONSHIP Effectiveness, and SELF-RESPECT Effectiveness?
Fill in the blanks:
Replacing the word ___ with ___ can be a useful dialectical tool.
What is "BUT" with "AND"?
Our windows of tolerance cannot be changed. They are always the same size.
What is FALSE?
Our windows are capable of growth and change.
Practicing skills, relaxing activities, exercise, grounding, mindfulness and help from your support system can expand your WoT.
The "P" in our STOP skill.
What is PROCEED MINDFULLY?
To take "action" with this skill, you need to first name the emotion you want to change, then check the facts, and do the action "all the way".
Hint Emotion Regulation Skill
What is Opposite Action?
Opposite Action is an effective way to change or reduce unwanted emotions when your emotions do not fit the facts.
The "A"'s in DEARMAN (name one or both).
What is ASSERT and/or APPEAR CONFIDENT?
The state of mind where we are balancing both abstinence AND harm reduction.
What is DIALECTICAL ABSTINENCE?
EMOTION REGULATION will TAKE AWAY your emotions.
What is FALSE?
ER will help you decrease your vulnerability to emotion mind and decrease emotional suffering.
This is when distraction skills are useful.
1) When emotional pain threatens to become overwhelming.
2) When problems can't be solved immediately.
When we are in crisis, distraction (ACCEPTS) can help us avoid dangerous behaviours. Keep in mind that distraction can be easily overused.
When practicing this skill, I might ask myself: What emotion do I want to change? What are my interpretations about this event? Am I assuming a threat? Does my emotion/intensity ____ ____ ____?
What is CHECK THE FACTS?
The "V" in GIVE.
What is VALIDATE?
This is the name for the different states of arousal, including the explanation for what happens day to day as stressors increase and how my nervous system might respond.
Hint, it's also the name for a viewing glass.
What is THE WINDOW OF TOLERANCE?
When I am inside my window, I feel present, calm and safe. I can cope and feel in control.
When I am outside my window (top = hyper-aroused, bottom = hypo-aroused) there are things I can try to move me back into my window.
REMEMBER: Our windows are capable of growth and change.
Dialectics is a worldview that forms the basis of DBT.
What is TRUE?
When using this DT skill, we should consider both the advantages/disadvantages, as well as the short and the long term consequences of the behaviour or decision we are examining.
What is PROS & CONS?
With this skill, we reduce emotional vulnerability by taking care of our bodies.
What is the PLEASE skill?
The "S" in FAST.
(Hint: It's a three worder...and could also be represented with a "V")
What is STICK TO VALUES?
Name two ways you can practice Mindfulness of Others.
Hint: week 22
List can be found on IE Worksheet9
Some examples:
Paid attention with curiosity to others around me.
Paid attn to another person without multitasking.
Avoided questioning others' motives.
Went with the flow, rather than trying to control.
RADICAL ACCEPTANCE is the same as APPROVAL.
What is FALSE?
RADICAL ACCEPTANCE is NOT:
Approval
Compassion
Passivity, giving up or Giving in
What is
Imagery
Meaning
Prayer
Relaxing Actions
One thing in the Moment
Vacation
Encouragement
Brainstorming is step 4 of this skill.
What is PROBLEM SOLVING?
I can use this skill when I need to ask for something or say no.
Note: There is more than one skill you could use.....
What is DEARMAN or the DIME game?
Name a resource available to me after completing group.
Any will do, here are some examples:
Social Supports
Formal community supports
Self-validation
My DBT Skills Binder
DBT RU videos