COMMUNICATION STYLES
What are the four main styles of communication?
Passive, Aggressive, Assertive, and Passive-aggressive
What two things have to be in balance when focusing on well-being?
Physical and Mental health
Distress tolerance falls under which type of therapy?
DBT (Dialectical behavioral therapy)
What are the five senses?
Sight, hearing, taste, touch, smell
What is one thing that is always present to be aware of now?
Breath
What is reflective listening?
When you repeat back what someone has just said to you but in your own words.
Which one skill does DBT recommend when working balancing well-being?
PLEASE
What is the purpose of distress tolerance?
Helping us cope with a crisis without making out situation worse
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 the skill of PLEASE, what does the S stand for?
Getting enough Sleep!
How can describe be used to tolerate distress
Describing the facts of a situation helps one stay in the present rather than going down the rabbit hole of thoughts
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
What DBT communication skill is used for asking for something effectively without damaging the relationship with the other person?
DEAR MAN
Why is it important to focus on both physical and mental well-being as opposed to just focusing on one?
Mental and physical well-being are inter-connected and when one is off balance, it will affect the other.
What does the skill of ACCEPTS teach?
How to mindfully practice distraction skills when in high distress
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.”
When we discuss a sleep routine, how soon before bed is recommended to shut down any electronic devices and allow the body to rest?
1 hour
How can one use Describe when one is having the thought "I will never get better"
"I am having the thought that I will never get better", "I am making a negative prediction", "My body feels ____ right now." [describe surroundings] [spell out words].
What does STOP stand for in DBT
Stop, take a step back, observe, proceed mindfully
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