Emotion Regulation
The STU in STUNwave...
What are sensations, thoughts, urges?
Typical urge and opposite action for Anxiety; and typical urge and opposite action for Anger
What is avoid and go toward/face? What is fight/yell and talk calmly?
The three kinds of Minds
Rational mind, emotional mind, and wise mind
The "how" of validation
What are verbal and nonverbal ways of validation?
The two different types of grounding
What are physical and mental grounding?
The difference between Emotion Regulation and Distress Tolerance
Distress Tolerance is for higher intensity emotions, and is more about "getting through" emotions rather than regulating their intensity/frequency
The aspects/components of mindfulness (list 2)
What are focusing on the present moment, without judgment, on purpose, one thing at a time?
GIVE (list 3 out of 4)
What are be gentle, act interested, be validating, and have an easy manner?
The PLEASE in ABC PLEASE (list 4 out of 6)
What are treat physical illness, rinse lather repeat, exercise, avoid mood altering substances, sleep well, and eat balanced?
What TIPP stands for
Temperature, Intense exercise, Paced breathing, and Progressive Muscle Relaxation
The definition of a judgment
What is a statement/perception that involves opinion and/or value (positive or negative) rather than merely fact?
FAST (list 3 out of 4)
What are be fair, don't over apologize, stick to your values, and truth?
The principle of self-compassion that reminds you others have similar experiences
What is common humanity?
Three different paced breathing techniques
What are Box Breathing, Diaphragm Breathing, and Ladder Breathing? (Or any other valid techniques they mention)
Mindfulness exercises (list 3)
What are mindful eating, not swallowing/blinking, body scan, 5 4 3 2 1?
Three ways you can practice self-validation
What are actively listening/paying attention, describe your feelings without judgment, serious responses to your emotions, acknowledging that the emotion makes sense in your life, and not judging yourself or your emotion?
What is a flexible thinking method that involves reframing your thoughts as if you were responding to a different person going through the same experience?
ACCEPTS (list 5 out of 7)
What are Activities, Contribute, Comparison, Emotional try-on, Push away, Thought try-on, and Sensations?
Other skills that mindfulness helps with (list 3; explain HOW mindfulness helps)
What are TIPP, Grounding, Flexible Thinking, Self-Soothe, Self-Validation, DEARMAN, Opposite Action, etc. ?
DEARMAN (list 5 out of 7)
What are describe the situation, express your feelings, assert yourself, reinforce, mindfulness, appear confident, and negotiate?