Interpersonal Effectiveness Skills
This skill is used to organize/order our goals
What is Prioritizing
Due to lack of practice or understanding, this barrier can occur
What is lack of skills
What does D.B.T. stand for?
What is dialectical behavior therapy
This skills is used to temporarily remove/distance ourselves from a stressor
What is distraction
The 4 modules covered in DBT skills group.
What are:
mindfulness
distress tolerance
emotion regulation
interpersonal effectiveness
When we do not want to do something, we say ______ instead of "Yes"
What is no.
This barrier occurs when you are not sure what you want
What are unclear objectives?
We are not these, we experience these.
What are our emotions/feelings.
T.I.P.P. can be used to help regulate our emotions and somatic reactions. What does T.I.P.P stand for?
The 6 major feelings on a feeling wheel. Name 3.
What are happy, fear, sad, anger, surprise, and disgust.
Relationship Effectiveness: GIVE stands for
What is Gentle, Interested, Validating, Easy manner.
When these two types of goals are in conflict, it can become difficult to reach our goals.
What are short and long term goals?
Breathing deeply, with a slow and steady inhalation to exhalation ratio, signals our _____________ nervous system to calm the body down
What is the parasympathetic nervous system.
When we use S.T.O.P, we do this.
What is Stop, take a step back, observe, proceed mindfully
Mindfulness is:
What is having a clear focus on the activity you are engaged in, with attention to as many specifics of the event as you can. Being present in the moment.
Self-respect Effectiveness: FAST stands for
What is Fair, no Apologies, Stick to values, Truthful.
When our external world is creating a barrier, we can say this.
What is our environment is more powerful than our skills
Our 3 states of mind according to DBT.
What are ration(cognitive/logical), WISE, and emotional
Being mindfully away of emotions, but not acting on them/ taking energy from the emotional and redirecting it in a more effective manner
What is surfing the wave/urge surfing
There are four problem solving options used when we are in distress. Name 2.
What are problem solve, change your interpretation, do nothing...stay miserable, or radical acceptance of things you can not change
Objectives effectiveness: 3 things DEAR MAN stands for?
What is Describe, Express, Assert, Reinforce, Mindfully, Acting confident, Negotiating.
What is a way we can challenge learned myths and beliefs?
What is Check the facts and dispute the thoughts and beliefs that reduce interpersonal effectiveness?
When things get in our way, top obstacles can be remembered by F.E.A.R. What does that stand for?
What is fusion, excessive, expectations, avoidance, remoteness from our values
The difference between distraction and avoidance.
What is temporarily leaving something and planning to return vs leaving something and not returning to it?
6 ways to show Validation. Name 3.
What are:
Paying attention, reflect back, read minds, understand, acknowledge the valid, show equality.