Mindfulness
The state of mind that is ruled by your feeling and urges.
What is Emotion Mind?
Bonus point: Name a character in media who represents emotion mind
The skill that is most effective for managing extreme emotions by changing one's body chemistry.
What is TIPP?
Bonus point: Who needs to be careful when using TIPP?
There is always more than one way to see a situation and to solve a problem; two things that seem like opposites can be true at once.
What is Dialectical Thinking?
Bonus point: give an example.
Doing pleasant activities in order to increase positive emotions and reduce vulnerability to negative emotions.
What is Accumulating Positives in the Short Term?
Bonus point: list 3 pleasant activities you can try this week.
The skill to use when you want to make peace, reduce conflict, and reduce anger.
What is THINK?
Bonus point: share an example of a situation where you could use THINK
The state of mind that is ruled by thinking, facts, and logic.
What is Reasonable Mind?
Bonus point: Name a character in media who represents reasonable mind
This skill uses the five senses to calm yourself.
What is self-soothe?
Bonus point: What is the additional 6th sense in this skill?
Communicating to another person that their feelings, thoughts, and actions make sense and are understandable to you in a particular situation.
What is Validation?
Bonus point: What is validation not?
The skill that helps to decrease the intensity of unwanted emotions through your behaviors, words, thoughts, facial expressions, voice tone, and posture.
What is Opposite Action?
Bonus point: What does it mean to do opposite action all the way?
Getting someone to do what you want or saying no to an unwanted request.
What is the purpose of DEAR MAN?
Bonus point: What does it stand for (name at least one letter)?
The state of mind that balances and considers both facts and emotions.
What is Wise Mind?
Bonus point: share an example of when you made a wise mind decision
Name one of the Distract with ACCEPTS skills.
What is Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, Sensations.
Bonus point: Share a recent time you used this skill. Was it effective?
Validate this statement:
I'm so annoyed that my teacher gave me detention for being late to class.
What is: It makes sense that you would feel frustrated.
Bonus point if the example didn't include anything about the being late to class.
Urge: to avoid
Opposite action: to approach places, events, tasks, people that you are afraid of
What is Opposite Action for fear, anxiety, and worry?
Bonus point: Give an example.
Name two out of the five THINK skills.
What is Think (about it from the other person's perspective); Have empathy; (Benign) interpretations; Notice (ways the other person is trying); (Use) kindness.
This state of mind might be ineffective during a concert, a marriage proposal, or comforting a tearful friend.
What is Reasonable Mind?
Bonus point: Name a situation where reasonable mind is effective.
You are in a crisis situation and you are trying to tolerate the situation without making it worse. What skill can you use (name one)?
What is Distract with ACCEPTS or TIPP?
Bonus point: What is the DBT definition of a crisis?
How does dialectical thinking benefit our relationships? (Name one way)
What is
Expands your thoughts and ways of considering life situations
"Unstick" standoffs and conflict
Be more flexible and approachable
Avoid assumptions and blaming
Urge: withdraw, turn inward, be passive
Opposite action: approach, build mastery and increase pleasent activities
What is Opposite Action for sadness and depression?
Bonus point: Give an example.
Use DEAR MAN to ask a caregiver if you can go to a party this weekend.
3 bonus points for each team if team can work together to come up with the caregiver's point of view using DEAR MAN (they want teen to come home at curfew)
Practicing mindfulness helps us with these things (name two).
What is: grounding ourselves, paying attention to our thoughts and emotions, paying attention to the present moment, decreasing impulsivity, focusing on one thing at a time, decreasing judgement.
Bonus point: How has mindfulness helped you?
You have the urge to scream at someone, but you use ice water and paced breathing first. What skill are you using?
What is TIPP?
Bonus point: Name all four TIPP skills.
Reframe this statement to be self-validating:
I shouldn't be so upset about this breakup. We were only dating for a month.
What is
It makes sense that I feel so upset, regardless of how long we were together.
When is it not effective to use Opposite Action?
What is: When your emotion fits the facts or you do not want to change your emotion.
Bonus point: Give an example.
Use DEAR MAN to say no to a teen's request to sleepover at a friend's house.
3 bonus points for each team if team can work together to come up with the teen's point of view using DEAR MAN (they want to sleepover)