Interpersonal effectiveness
What is a personal boundary?
A physical, emotional, or mental limit you set with someone else.
What is meditation?
A practice that involves training your mind to focus and achieve a mentally clear and emotionally calm state
What activities can you do to practice mindfulness?
Any activity can be done mindfully.
A cognitive pattern where individuals perceive situations, people, or ideas as either entirely one way or the other, without considering the middle ground or nuances
What is the difference between a psychiatrist and a therapist?
Psychiatrists are physicians who can prescribe medicine. Therapists provide talk therapy to help manage mental health.
What is assertiveness?
Being confident and self-assured without being aggressive when asking for our needs/wants?
What does "5-4-3-2-1" stand for?
5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, 1 thing you can taste
True or false: Anyone can learn to be mindful?
What is jumping to conclusions?
Interpreting the meaning of a situation with little or no evidence
What does RO DBT stand for?
Radically open dialectical behavior therapy
What is an "I statement?"
Using "I feel..." to describe you feel in response to a situation/person.
What is box breathing?
Breathing in 4 seconds, holding 4 seconds, breathing out 4 seconds, holding 4 seconds
What is guided imagery?
Guided imagery is a mindfulness technique that involves visualizing peaceful scenes or scenarios to help the mind and body relax.
What is emotional reasoning?
The assumption that emotions reflect the way things really are. “I feel like a bad friend, therefore I must be a bad friend.”
What is a "cope ahead?"
A way to deal with a stressful situation before it happens, often times by writing it out.
What is DEAR MAN used for?
Asking for our wants/needs
What is progressive/paired muscle relaxation?
A technique that involves systematically tensing and releasing different muscle groups to induce physical and mental relaxation
What is a body scan?
A guided mindfulness exercise where you slowly focus your attention on different parts of your body from head to toe to notice any feelings/sensations
What is catastrophizing?
Seeing only the worst possible outcomes of a situation
What does ACT stand for?
Acceptance and commitment therapy
What does DEAR MAN stand for?
Describe Express Assert Reinforce Mindful Appear Confident Negotiate
What does TIPP stand for?
T - temperature, I - intense physical activity, P - paced breathing, P - paired muscle relaxation
What are the "Three As" of Mindfulness?
Awareness, acceptance, and attention
What is personalization?
The belief that you are responsible for events outside of your control. “My mom is always upset. She would be fine if I did more to help her.”
What are the levels of mental health care (Hint: this is a partial hospitalization program!)
Inpatient, residential, partial hospitalization, intensive outpatient, outpatient