Mindfulness
Name a breathing exercise.
Box breathing. Five fingers.
What are the 4 parts of STOP?
Stop what you are doing or thinking.
Take a breath.
Observe without judging.
Proceed with your Plan
What are Pros and Cons?
Weighing the benefits and drawbacks of both tolerating the distress and acting on impulsive urges.
What are the 5 parts of THINK? (Think Before You Speak)
Before you speak, think to yourself, is what you are about to say, TRUE, HELPFUL, INSIGHTFUL, NECESSARY, KIND?
According to what we have learned in group, what is the opposite of love?
Indifference.
Name a mindfulness exercise that we have practiced in group.
Build A Room. Eye of the Storm. Two Suitcases. Leaves on a Stream. Monkey Mind.
What is Opposite Action?
When you notice that what you feel does not fit the circumstances, you can do the opposite of what you feel. Having your body do the opposite helps your brain relax and adjust to the new information.
Why do we "Name our emotions"?
Because when we give something a name, we have more power over it. Once an emotion is named, we know which emotion to work on.
What is the "Broken Record Technique"?
When you feel that someone is not listening to you and wants to argue, you pick a short sentence and when they change their argument, your only response is to say the sentence that you chose and nothing else.
What is DBT an acronym for?
Dialectical Behavior Therapy (DBT)
What is Willing Hands?
Willing Hands is a Distress Tolerance skill where you unclench your hands and turn your palms upward to physically signal to your brain to relax.
What are the four skills in T.I.P.P.?
Temperature
Intense exercise
Paced breathing
Paired muscle relaxation
What are the 3 parts of the Circle of Concern?
Circle of Control
Circle of Influence
Circle of Concern
What are the three things that happen when two people talk?
Get what you want or need.
Make or keep a relationship.
Protect your self-image.
According to Aristotle, what are the three types of friendship?
According to DBT, what are the 3 states of mind?
What are emotional mind, intellectual mind (aka logic mind) and wise mind.
In the ABC skill, what does Build Mastery mean?
To do something that are interested in and you like and and get better and better at it. It will help your self-confidence.
What is Radical Acceptance?
Accepting the reality of the situation that is happening.
This doesn't mean that you like it, it means that you can see the reality of what is happening and you are not denying that it is real.
What are the 3 skills that go along with the 3 things that happen when two people talk?
Getting what you want: DEAR MAN or RAVEN
Making or keeping a friendship: GIVE
Maintaining your self-image: FAST
DEAR MAN: Describe, Express, Assert, Reinforce, Explain, Mindful, Appear Confident, Negotiate.
GIVE: Gentle, Interested, Validate, Easy manner
FAST: Fair, Apologies (don't), Stick to your values, Truthful.
What is the name of the person who put DBT together?
Marsha Linehan
What does being Non-Judgmental mean in DBT?
Viewing reality as it is, refraining from labeling experiences or individuals as good or bad.
What skills make up the PLEASE skill?
Physical ailments (treat them)
Learn and practice DBT skills
Eating and exercise
Avoid destructive behaviors
Sleep and rest
Examine and Endure
Feelings are not ____s.
Facts.
Feelings are not facts.
What are the 2 reasons that you would use "The Dime Game"?
To determine when to ask for a favor.
To determine when to say no to a request.
What are the 4 parts of SALT?
Situations cannot create feelings, only your thoughts about the situation can do that.
Act the way you want to be, no matter how you are feeling at the moment.
Let go of expectations and you won't be disappointed.
Turn your focus to your End Goal.