Emotions
What is emotion identification and what is its importance?
What is mindfulness?
What does ride the wave mean?
Be aware and notice the wave of anxiety. In a non-judgmental manner, step back and recognize what you are feeling. Name the emotion that you are feeling. **Feeling intense emotions but not acting
What is TRAP/TRAC?
What is willingness?
Being open to doing what is needed?
Give one example of an emotion regulation technique
Give an example of what a person is doing while engaging in mindfulness vs. an example of a person's actions who is not engaging in mindfulness
Define and describe IMPROVE
Improve the present moment during high stress
Imagery
Meaning
Prayer
Relaxation
One thing in the moment
Vacation
Encouragement
Define and give an example for each: Validation, Invalidation, Reassurance
Give an example of coping skill you could use for a high stress situation
What is opposite action? Provide an example.
What are grounding techniques?
Rooting yourself in the here and now
Define and describe self-soothe
Using all 5 senses to calm the emotional mind
Define Perfectionism vs. Excellence
What is the difference between DBT and CBT?
Dialectical behavior therapy vs Cognitive Behavioral Therapy
Define and describe the DBT skill STRENGTH
Reducing emotional vulnerabilty
Sleep
Take care of your body
Resist target behaviors
Excercise
Nutrition
Gain Mastery
Time for yourself
Healthy self-talk
What is wise mind?
using logic and emotions together
What is TIPP? When would you use it?
Interventions to calm the body's stress response
Temperature Reduction
Intense Excercise
Paced Breathing
Progressive Muscle Relaxation
Give 3 examples of Cognitive Distortions
Define and describe GIVE
Maintaining relationship effectiveness
Gentle
Interested
Validate
Easy Manner
Define and describe the DBT skill ABC
Accumulate pleasant experiences
Build mastery
Cope ahead
What is 5-4-3-2-1 and how and when can you use it?
Define and describe ACCEPTS
Distraction from extreme stress during crisis
Activities
Contributions
Comparisons
Emotions
Push away
Thoughts
Sensations
What is a SMART goal and why are they important?
Define and describe FAST
Maintaining self respect
Fair to self
Apologize less
Stick to values
Truthful