Reacting vs. Responding
aggression, breaking objects, arguing
What is radical acceptance?
fully acknowledging and embracing the present moment without trying to control it
What is it called when you need to reconnect with the present moment?
Hint: typically a coping skill used for stress or anxiety; can also be used for depression, anger, trauma responses
Grounding
What do you do if someone comes up to you on the sidewalk and asks you what time it is?
A.) pull out your phone and tell them
B.) make a joke
C.) ignore them
D.) tell them you don't know
E.) look at the sun and give them a time range
F.) pretend you don't speak English
D.) tell them you don't know
Demonstrate one breathing technique
square breathing, figure 8 breathing, belly breathing, etc.
What is the difference between reacting vs. responding?
Reaction - impulse decision
Response - problem solving and effective decision making
Describe The Wise Mind
When the rational mind & the emotional mind work together to solve a problem or create change
Name a natural consequence
something that happen as a result of behavior and are not planned or controlled
(answers will vary)
If no one told you that was a bad area, how would you know to avoid that place. What context clues would you use to make your decision?
Answers will vary
Benefits of stretching
Give an example of a response to a Level 3 problem.
Hint: Level 3 problems typically put us in the yellow or blue zone (i.e. nervous, sad, annoyed)
use coping skills (i.e. deep breathing, walking, giving space)
talk to a helpful person about the problem/emotion
use your wise mind to solve the problem
Which is not a part of behavior analysis?
A.) Identifying problem thoughts & emotions
B.) Identifying own vulnerabilities
C.) Identifying long and short-term consequences
D.) Identifying the trigger
E.) Identify a skill
F.) React with emotional mind
F.) React with emotional mind
Give an example of a given consequence
punishments or consequences imposed by adults or society
Suspension, expulsion, catching a charge, fine, eviction, etc.
(answers may vary)
How can you tell when someone has a negative aura?
Answers will vary
When you inhale, do you breathe up or down?
Inhale Up
Exhale Down
Reflecting what the other person is saying to understand their point of view and resolve a problem
active listening
What are the 4 steps to problem solving?
1.) Identify Problem
2.) Gather Data
3.) Analyze Data
4.) Final Solution
Give an example of a positive consequence
A preferred outcome of a behavior
(answers vary)
Name the risks of someone offering you a drink or substance
Death, coma, stroke, paralysis, getting sick, memory loss, kidnapping, psychosis, etc.
What is the amount of recommended exercise a day?
30 minutes of moderate activity
How would you respond to someone who has told you that you crossed one of their boundaries?
Empathy, I-statements, understanding, how you are going to be more mindful of your behaviors, words, choices moving forward
(answers vary)
Give an example of the DBT skills Opposite2Emotion.
Bonus 100 points if you can name the benefit/purpose of this skill
Acting opposite to the behaviors certain emotions pull you into
(answers vary)
Ex: feeling depressed and wanting to isolate --> reaching out to others or doing a preferred activity outside the house
Ex: feeling tired and slothlike --> complete 1-5 tasks on your to-do list
Why do parents have rules, expectations, and boundaries for their children?
To teach you how to become a self-sufficient adult
To teach you how to treat others and yourself respectfully
Give an example of situational awareness
ability to perceive and comprehend information about one's environment, enabling informed decision-making and effective responses to dynamic situations
What are the benefits of syncing your breathe & movement?
Control of your body, breathing, emotions, and behaviors