Monday-ish
True or false: It is not a good idea to share our emotion ladders with our support system
False!
Sharing our emotion ladder with our support system can help them to know how to support us more effectively
During PHP we had to assemble a team of individuals to create a new civilization on a different planet.
Which planet was it?
Mars
When I'm moving from my emotional mind to my rational mind, am I moving up or down on the emotion ladder?
Down
True or False: IMPROVE involves processing through your thoughts using logic and reasoning
False!
IMPROVE is a distress tolerance skill and is a mindful distraction technique
Which fruits would you traditionally bob for at Halloween parties?
Apples
Each member of your group must say at least 2 things they appreciate about themselves
What is the DBT skill DEARMAN used for?
It is to help you ask for what you want or refuse a request
If I buy a car from a used car lot solely because the salesperson was "really nice", which "mind state" am I using?
Emotional Mind
What is an example of a way to mindfully distract using Imagery?
Answers will vary :)
Examples: Imagine a safe space, imagine yourself as a superhero, imagine your thoughts as leaves on a stream
Complete this lyric from the hit Halloween song The Monster Mash: “I was working in the lab, late one night…”
“When my eyes beheld, an eerie sight.”
What is the difference between a goal and a value?
Please give an example of each
A goal is something that can be achieved while a value is something that can help to guide your behavior.
Example:
Goal = Graduating from high school
Value = Knowledge/education
Which letter are you using in DEARMAN when you explain how listening to your request will benefit them
Reinforce
Our "Computer brain" which focuses on fixing, planning, problem solving, isolation, black and white thoughts, is usually associated with which "mind state"?
Rational/Reasonable Mind
DAILY DOUBLE!!
In PHP, we did a creative writing activity on Thursday that involved imagery. There were two items that we encountered and could take with us on the journey through the forest. What were those two items?
A key and a cup
Which famous boy band used the mansion from Casper for one of their music videos?
The Backstreet Boys for the "Everybody (Backstreet's Back)" video
Which set of skills can be used every day to build emotional resilience?
Distress tolerance or emotional regulation?
Emotional Regulation
Using a "broken record" technique or ignoring efforts from the other person to distract you while expressing what you want or when refusing a request is using which letter in DEARMAN?
(Stay) Mindful
When two people are communicating from different sides of the "wise mind", which person is seeking validation from the other? The one using their rational mind, or the one using their emotional mind?
Emotional Mind
If I were to say "I know I can do this" or "I am strong and I will be able to survive this", which letter of IMPROVE would I be using?
Encouragement (using positive statements to cheerlead yourself)
There was a full moon on Halloween night in 2020. When is the next time there will be a full moon on Halloween?
a. 2027
b. 2039
c. 2045
d. 2050
b. 2039
The five "Modules" of DBT are Mindfulness, Middle Path, Interpersonal Effectiveness, Emotional Regulation, and Distress Tolerance.
Which set of skills are primarily used at a 7 and above on the Emotion Ladder?
BONUS!! For an additional 50 points (25 points each), name two of these types of skills
Distress Tolerance Skills
Radical Acceptance
Self-Soothe
ACCEPTS
IMPROVE
TIPP
Breathing Techniques
Grounding Techniques
Name ALL 7 letters in the acronym DEARMAN
Describe
Express
Assert
Reinforce
(Stay) Mindful
Appear Confident
Negotiate
Scenario: You are unhappy in your current work environment because your boss does not appreciate your work and often criticizes the work you do. You currently make enough money at your job to feel financially stable and can afford health insurance through your job for yourself and your family.
Give an example of a Wise Mind decision that you could make.
BONUS! For an additional 25 points each, give an example of an emotional mind decision and rational mind decision
Answers will vary...
Emotional Mind Example: Yell insults at your boss and then walk out of the building saying that you are quitting without giving any notice
Rational Mind Example: Remaining in the job forever just because you get money and benefits, even though you are unhappy there
Wise Mind Example: You could continue working at your current job so you can afford health insurance and cost of living while actively searching for a new job where I will feel more emotionally comfortable and happy.
Name 5 of the letters in the acronym IMPROVE
BONUS!! For an additional 50 points each, name the other 2
Imagery
Meaning
Prayer
Relaxation
One thing in the moment
Vacation
Encouragement
Triskaidekaphobia is the fear of what?
a. Halloween
b. Clowns
c. Triscuits
d. The number 13
d. The number 13
FYI...
A fear of Halloween is called Samhainophobia
A fear of clowns is coulrophobia
A fear of Triscuits is....non-existent....