Mindfulness
Name the three states of mind
What are Emotional, Logical and Wise Mind
Name one fact about emotions
You are not your emotions. Emotions are messages. You cannot get rid of emotions. Emotions are not facts. Emotions are temporary. ETC
The two zones on the Emotional Thermometer where we are entering more of a distressed or crisis zone.
What are orange and red
You use this skill to "ask for what you want" in relationships
What is DEAR MAN
Describe, Express, Ask, Reinforce
stay Mindful, Appear confident, Negotiate
Understanding that two opposing sides can be true at the same time.
What is Dialectics
A skill that helps us to take a step back, observe the situation in order to proceed mindfully
What is: STOP
ST: ake a tep back; O: observe, P: proceed mindfully
A skill you can use to prepare for a hard day
Self-Soothe with the Senses
Name the skill you can use when you are not happy about an outcome and cannot do anything to change it.
What is Radical Acceptance
What communication skill helps people feel heard and seen?
What is Validation
Describe wise mind
Paying attention to how you feel and doing what works to reach your goals.
The two zones (or colors) on the Emotional Thermometer where we tend to function most effectively and wise-minded.
What is the green and yellow zones
Name three of the seven "basics of emotions" learned
What are:
1. neither positive nor negative, 2. you are NOT your emotion, 3. emotions are unique to you, 4.you cannot get rid of them, 5. they are temporary, 6. they are not facts, 7. you can feel it and NOT act on it.
The skill where we use our five sense (sight, sound, touch, smell, and taste) to reduce emotionality.
What is Self-Soothing with the Five Sense
Use this skill to "keep your self-respect" in relationships
What is FAST.
be Fair, no Apologies, Stick to values, be Truthful.
What does DBT stand for
Dialectical Behavior Therapy
The three "what" skills of mindfulness (Hint: first letters of each word are O D and P)
What are Observe, Describe and Participate.
Describe the purpose of a Behavior Chain Analysis
A skill that helps us to understand and prevent "problem behaviors" by identifying thoughts, feelings, triggers, vulnerabilities, and consequences.
Name 3 different interventions you can use to self-soothe using 3 different senses (1 intervention for each)
Taking a walk, smelling candle or essential oils, baking, playing an instrument, taking a shower, chewing gum, putting on lotion, etc.
The skill to keep relationships intact and healthy.
What is GIVE
be Gentle, show Interest, Validate, use an Easy manner.
The skill that helps us the most when in a red crisis zone (hint: it has four different sub-skills)
What is TIPP.
change Temperature, Intense exercise, Progressive muscle relaxation, Paced breathing.
Define the meaning of doing things effectively in DBT
What is letting of judgement and emotions that get in the way of DOING WHAT WORKS
Name the skill and each subskill that one can use to physically deescalate symptoms of anger or stress.
What is TIPP skill, Tip you Temperature, Intense Exercise, Paced Breathing, and Progressive Muscle Relaxation
Name at least 3 sub-skills of IMPROVE the Moment: the skill that helps bring down emotions by soothing the inner state
Imagery, Meaning, Prayer, Relaxation, One crisis at a time, Vacation and Encouragement
Three of the eight skills in VALIDATE
What is 1. Value others, 2. Ask questions, 3. Listen & reflect, 4. Identify with others, 5. Discuss emotions, 6. Attend to non verbals, 7. Turn the mind, and 8. Encourage participation.
Name 3 techniques in DEARMAN
Describe, Express, Assert, Reinforce, Mindfulness, Appear Confident, Negotiate