Show:
Radical Acceptance
Opposite Action
HEAR ME Skills
Increasing Positive Emotions
Describing Emotions
100
What does it mean to radically accept something?
Radical acceptance means to accept something (that we do not like). We don't obsess over it or pretend it's not happening. We accept it and move on.
100
What is a behavior you may have if you are angry? What is an opposite behavior?
* Physically attack others ---> be respectful * Yell --- > use a soft voice * Blame others --- > take the responsibility
100
Give an example of a HEAR ME skill in the "H" category -H: health
Take care of your body: -hygiene -showering -brush your teeth -wear clean clothes -if you are hurt or sick, take care of yourself
100
Name 3 positive emotions
-Excitement -Happiness -Love -Enjoyment -Fun
100
Imagine yourself coming home and finding a huge present with your name on it. There is a note on the gift that says, "Don't open it until noon tomorroww." -what are 4 emotions you would be experiencing?
-Happiness -Excitement -Anxiety -Surprise/shock -Impatience -Frustration -Anticipation...
200
What are 2 things you would have to radically accept? 1. 2.
These can be anything that you would have trouble with, would be a disapointment, or could be a trigger; -being told "no" -loosing a sign out -a peer getting on your nerves
200
What is a behavior you may have if you are sad? What is an opposite behavior?
isolate --- > interact with others shut down --- > talk cry --- > do something you enjoy
200
Give an example of the HEAR ME skill "E" - Eating
Eating a balanced diet: -don't eat too much -don't eat too little -eat healthy foods -limit snacks and candy
200
What are 4 things that you can do to put you in a good mood. (Be appropriate)
-talk on the phone -get on the computer -play a game -shop -listen to music -draw/color -write -hang out with friends...
200
Imagine yourself walking into the lunch room and seeing your best friend, who you eat lunch with everyday, eating with someone else. You ask to sit with them and your best friend says, "Sorry, I'm sitting with Alex today. You can't sit here." -Name 4 emotions you might be experiencing.
- Hurt - Confusion - Anger - Embarassment - Sadness - Irritation - Madness
300
You get to school in a good mood, the teacher gives you a pop quiz. During the quiz, your peer continually gets up to sharpen his pencil. The noise from the sharpener gets on your nerves and you ask him to stop. The peer calls you names. - What are two things that you have to radically accept?
- The peer calling you names - The noises distracting you and getting on your nerves - The pop quiz
300
What is a behavior you may have if you are guilty? What is an opposite behavior?
take it out on someone --- > be nice to someone lie --- > be honest/ confess punish yourself --- > talk to someone, choose to not hurt yourself
300
Give an example of the HEAR ME skill "A" - Avoid
Avoid drugs and alcohol -alcohol -cigarettes -drugs -take your meds as the Dr. recommends -don't take other people's meds
300
Your friend tells you they are having a bad day, nothing is going their way, and they are super bummed out. -Give your friend some advice to turn their day around.
Tell your friend that they can focus on the things that are going good in their life. Do something you enjoy doing. Give them some suggestions for increasing positive emtions. -read a book -go for a walk -exercise...
400
Give an example of a time when you used radical acceptance
This can be any time that you had to accept something with a positive attitude that was disapointing to you. You did not go into crisis, obsess over it, or pretend that it wasn't happening.
400
When we are angry, our urge may be to attack, verbally or physically. Often we go along with urges these when we are in __________ mind. If we can invite ourselves to be in ____________ mind, we can make better decisions.
When we are angry, our urge may be to attack, verbally or physically. Often we go along with urges these when we are in EMOTIONAL mind. If we can invite ourselves to be in WISE mind, we can make better decisions.
400
Give an example of the HEAR ME skill "M" - Mastery
Master a new challenge -discover what you do well -share your strengths with others -you can do it with practice! -one thing you are proud of each day
400
How can repairing our relationships with others increase positive emotions?
-By owning our mistakes, we can work towards making our relationships with others stronger -Helps us let go of negative feelings we may have towards someone
400
How could you tell from someone's body language and behaviors if they were feeling anxious?
-Fidgety, can't sit still -Breathing heavy -Difficulties focusing -Worried look on their face
500
How can using radical acceptance help to decrease our emotional pain and suffering?
-When we accept that there are people and situations in our life that are beyond our control, it helps us be able to move forward because we are not as stuck in our emotions.
500
Explain opposite action. Why is this an important DBT skill? When would you want to use this skill?
Opposite action means to do the opposite of how you are feeling . It is an important DBT skill because instead of giving into the negative emotion we can do the opposite action and eventually our mood will start to change. You would want to use this skill whenever you are feeling a negative emtion
500
How can the HEAR ME skills help decrease your risk for having negative emotions?
-The HEAR ME skills remind us to take care of ourselves, which can help us stay healthy and decrease our risk of negative emotions.
500
What does the following phrase mean: "Building a life worth living"
-Focusing on the positive things occuring in our life -Developing healthy relationships -Setting short and long-term goals for ourselves -Involving ourselves in activities/experiences that bring us joy, confidence, and a sense of accomplishment -Figuring out what we value and what brings meaning to our life
500
Today is Devin's birthday. Shortly after arriving to school, his girlfriend of 5 months tells him she is breaking up with him. He then gets a "0" in his math class for forgetting to bring his homework with him today. After school, Devin gets ready to go to dinner with some of his family and friends to celebrate his birthday at his favorite restaurant.
-Excitement -Disappointment -Sadness -Confusion -Happiness