COMMUNICATION STYLES
What are the four main styles of communication?
Passive, Aggressive, Assertive, and Passive-aggressive
In this communication style, individuals clearly state their opinions and feelings, firmly advocating for their rights and needs without violating the rights of others.
Assertive
Opposite of Fear
go towards, build courage, stay involved
What are the five senses?
Sight, hearing, taste, touch, smell
What is one thing that is always present to be aware of now?
Breathing
What is reflective listening?
When you repeat back what someone has just said to you but in your own words.
In this communication style, individuals fail to assert themselves, allow others to infringe on their rights and fail to express their feelings, needs or opinions.
Passive
Opposite of Depression
Get active
Which sense are you utilizing most when you light a candle?
Smell
What is the name of the technique where you stay aware of the urge to do an ineffective behavior until it subsides?
Urge Surfing
How is an “I” statement structured?
I feel (emotion) when (explanation)
In this communication style, individuals express their feelings and opinions in a way that violates the rights of others.
Aggressive
Opposite of Shame
keep your head up, eye contact, shoulders back
True/False – You can only use one sense at a time when self-soothing?
False, you can use multiple senses – multisensory
Name at least 1 HOW skill of mindfulness in DBT
One-Mindfully, Non-Judgmentally, Effectively
In relationship conflicts, what should you do when it becomes clear that you and your partner will not agree?
Work toward a resolution
In this communication style, individuals often use sarcasm, deny there is a problem, and appear cooperative while purposely doing things to and annoy and disrupt others.
Passive Aggressive
Opposite of Anger
Show kindness, walk away
Name 2 breathing techniques
Box breathing, Deep breathing, pranayama, breathing into the discomfort, belly breaths, etc.
Name at least 1 WHAT skill of mindfulness in DBT
Using an “I” statement, how would say this differently: “You can’t keep coming home so late! It’s so inconsiderate.”
“I feel worried when you come home late. I can’t even sleep.”
Emotionally withdrawing, shutting down or going silent during important discussions.
Stonewalling
Opposite of Disgust
Push through and get through the situation
What two things have to be in balance when focusing on well-being?
Physical and mental health
Name 3 mindfulness skills or meditations
Body scan, progressive muscle relaxation, presence, choiceless awareness, walking meditation, Hot Coal Meditation, mindful eating, 5 senses, one-mindful, grounding meditations, mindfulness-based positive affirmations, mantra meditation, smile meditation, Deep listening