Distress Tolerance
In the TIPP skill, what do the two P's stand for
Paced breathing and Paired (or Progressive) Muscle Relaxation
Give two examples of a mindfulness activity
Meditation, nature walk, breathing, etc
To maintain a relationship, we may want to act interested in what a person is saying. This is a part of which IPE skill? (i.e., which acronym)
GIVE
name 5 emotions
Fear, Anxiety, Anger, Joy, Love, Trepidation, hmm, there are a few more I'd guess...
Wise Mind is "the middle path", valuing both reason and emotion. The three components are reasonable mind, emotion mind, and wise mind.
What does the "V" stand for in IMPROVE?
(Brief) Vacation
Define emotion mind. Bonus 100 points: Give an example of someone acting primarily using emotion mind.
When we are making decisions based on heightened emotion. Emotion Mind can sometimes be impulsive. Facts, reason and logic may be ignored.
Example: Road rage, Allie throwing dishes at Garrette (totally random names... not us)
What are the two "A's" in DEARMAN?
Assert & Appear Confident
2 reasons emotions are important
They signal to us how we feel and give us something to go on when deciding what to do. For instance, I'm feeling really fearful about something, it might be a good idea for me to remove myself from a place (or scenario) that is causing me to feel this way. The fight or flight response is rooted in our past. That intuitive feeling we sometimes act on can keep us safe. What other ways can emotions be important?
Define the word "dialectic" -- bonus 100 points: give an example of a dialectic!
Dialectics are when two seemingly opposite things can both be true. An example is: "You can't walk in the same river twice." That statement can be BOTH true and false!
The "E" in IMPROVE stands for (self)-Encouragement. Name three ways/statements you can use to encourage yourself.
Affirmations (e.g., I can do this, I'm capable) and so many more!
Define Reasonable (or Rational) Mind. Bonus 100 points: Give an example of someone acting primarily using reasonable mind.
When decisions are being made solely on facts and logic, without regards for feelings and values.
Examples: A worker who solely focuses on data or finances, and doesn't care about the emotional implications on others
Being right does not always mean achieving your desired outcome. Therefore, it is better to be ____ than to be right.
Effective
When the emotions we are feeling "don't fit the facts" and acting on your urge is not blank, use opposite action to change the emotion.
What is effective
What the cool kids call Interpersonal Effectiveness and Emotion Regulation
"IPE" and "Emo Reg" :)
Dive (or Diving)
What are three benefits of using mindfulness?
Helps us stay present, focused on the now, reduces stress, helps us in relationships to stay grounded
Name each letter of the acronym "FAST"
(be) Fair, (no over)Apologizing, Stick to values, (be) Truthful
Name the difference between envy and jealousy
Envy is wanting something that someone else has. Jealousy is the fear of losing something you have to another.
You have a big interview coming up and you're feeling really overwhelmed -- anxiety is at an 8 out of 10! Name which module would be helpful/applicable, and then name 2 skills that fall under that module.
Distress Tolerance. Skills: splash water on face/get something cold, go for a walk, brief vacation, do some jumping jacks, etc
Name 3 SPECIFIC Distress Tolerance skills that you learned about in class and/or have used. (e.g., Just saying "TIPP" isn't specific enough!)
Ice diving, breathing, PMR, guided imagery, etc
Give an example of a "What" skill and "How skill"
What skills: Observe, Describe, Participate
How skills: Non-judgmentally, One-mindfully, Effectively
Frank's ride was late and as a result, he was late for class. He is feeling very frustrated about it, and because it has happened several times recently, he is feeling like the world is out to get him. Name two different responses that someone might say to validate his experience.
Wow, that sounds very challenging. It's super valid to be upset or angry about it.
Thank you for sharing. Missing part of class must have been tough, it sounds like you really care. It's extra frustrating when it's not your fault!
Name (at least) 3 of the 6 skills in the acronym PLEASE
(Treat) Physical Illness, (Balanced) eating, Avoid Mood-Altering substances, (Balance) Sleep, (Get) Exercise
Name the three skills in the emotion regulation acronym ABC AND give an example of each.
Accumulate positive emotions (ex. play with pets), Build mastery (learn to play an instrument), Cope ahead of time with emotional situations (e.g., identify a skill you'll use - such as taking space - if in a stressful social situation)