Problem Solving
When checking the facts on the Problem Solving step-by-step guide (Handout 12), if they're not correct, what should we do?
Go back and repeat Step 1
What is the first step of Checking the Facts?
What is the emotion I want to change?
When we act opposite, how opposite should we act?
ALL THE WAY
Considered synonymous with principles, morals, and ethics, Accumulating Positive Emotions are centered and based around what personally relevant thing?
Values
From the handouts, what is one biological change of anger?
Muscles tightening
Teeth clamping together
Hands clenching
Feeling your face flush or get hot
Feeling like you are going to explode
Being unable to stop tears
Wanting to hit someone, bang the wall, throw something, blow up
Wanting to hurt someone
When checking the facts on the Problem Solving step-by-step guide (Handout 12), if they're correct and the situation is the problem, what should we do?
Continue with Step 3
Found on Handout 9, how must we accept the consequences of effectively throwing our twice overcooked steak at the restaurant wall?
"Gracefully"
What is the first step to Opposite Action
Identify and name the emotion you want to change
Found on Emotion Regulation Handout 15, what repetitively-worded step demonstrates Opposite Action?
Avoid Avoiding
From the handouts, what is one interpretation of events that prompt feelings of guilt?
Thinking that your actions are to blame for something
Thinking that you behaved badly
Thinking "If only I had done something differently"
How many solutions should you come up with in the brainstorming step?
As many as you can
Before choosing to Problem Solve or Act Opposite, which Mind do we check in with?
Wise Mind
While to not act in this way is common rhetoric in DBT, what is this Opposite Action for anger?
Avoidance (with gentleness and intention)
Colloquially called the "Magic Word", what Reducing Vulnerability to Emotion Mind skill involves physical health, sleep hygiene, etc.?
PLEASE
What is one factor that makes it hard to regulate emotions?
Any:
Biology
Lack of Skill
Reinforcement of Emotional Behavior
Moodiness
Emotional Overload
Emotion Myths
If the critically chosen solution did not resolve the problem, what should you do?
Go back to Step 5 - or - Choose a new solution
In step two, what are you describing using your senses?
The Facts
According to the step-by-step process of Opposite Action, when you repeat acting opposite, what needs to happen for you to stop?
Your emotion changes
What does the PLEASE skill stand for?
Physical i(l)lness
Balance eating
Avoid mood-altering substances
Balance sleep
Exercise
What is one "Goal of Emotion Regulation"?
Any:
Understand and name your own emotions
Decrease the frequency of unwanted emotions
Decrease emotional vulnerability
Decrease emotional suffering
If guilt's justifying event is "You own behavior violates your own values or moral code", what is one way to problem solve?
Seek forgiveness
Repair the harm; make things better
Accept the consequences gracefully
Commit to avoiding behaviors that violate your moral values in the future
If your emotion fits the facts and acting on them is effective, how should you proceed?
Any of these:
Be mindful of current emotions
Act on emotion/action urge
Problem-solve unwanted emotions
What is one Opposite Action for sadness?
Get active
Avoid avoiding
Build mastery
Increase pleasant events
Pay attention to the present moment
Change your posture
Change your body chemistry
While it's "easy as one, two, three" for the Jackson 5, what does the acronym skill ABC stand for?
Accumulating positive emotions
Build mastery
Cope Ahead
From the handouts, what is one aftereffect of sadness?
Not being able to remember happy things
Feeling irritable, touchy, or grouchy
Yearning and searching for the thing lost
Having a negative outlook
Blaming of criticizing yourself
Ruminating about sad events in the past
Insomnia
Appetite disturbance, indigestion