WHAT Skill
What Module is the WHAT Skill?
Mindfulness
What Module is the Wave Skill
Emotion Regulation
Describe something you see:
-Minimum 2 sentences
Contestant should look around the room, and describe something in the room
What Module is Improve the Moment
Distress Tolerance
What Module is the Dime Game?
Interpersonal Effectiveness
What are the three core steps in the WHAT skill?
1.) Observe
2.) Describe
3.) Participate
True or False:
The Wave Skill is a CBT skill
False
Name 3 ways you can self-soothe with TASTE
Contestant will name 3 ways to use the skill
True or False:
"O" in IMPROVE stands for Opposite Action
False
True or False:
You adjust total value (add or subtract) for Wise Mind decision
True
How do you use the "describe" part of the skill?
-Put words on the experience: Label what you observe with words.
-For example "I feel my heart racing" or "I'm have the thought of..."
-Describe only what you observe without interpretations. Stick to the facts!
What are the 4 steps in the Wave Skill?
-Experience your emotions
-Practice mindfulness of emotional body sensations
-Remember you are not your emotions
-Don't judge your emotions
True or False:
Self-Soothing is a emotion regulation skill
False. Self-Soothing is a Distress Tolerance Skill
True or False:
You can use utilize your Wise Mind for P (Prayer), in this skill.
True!
The P for Prayer does not have to be a religious aspect. It can be utilizing Wise Mind.
True or False:
In the Dime Game; Deciding how strongly to say NO
$1.00 means: Don't do it (Strongly say no).
True
True or False:
For *Participate* you experience all emotions fully (even negative emotions) to help your Wise Mind make a decision about what to do
True
How do you experience your emotions using this skill?
-Observe your feeling
-Take a step back
-Get unstuck
-Experience it as a WAVE, coming and going
-Don't try to get ride of it or push it away
-And don't try to hold on to it
Name all 5 senses used in this skill
-Touch
-Taste
-Smell
-Hearing
-Sight
-*Bonus: Movement
Describe what the "M" In IMPROVE means.
Meaning-
Finding purpose in situations. Focusing on positive aspects. Reflecting on values.
When deciding how strongly to say no:
How many cents do you get for saying YES, each time?
0 Cents
Describe when you would use the What skill.
Any time! Mindfulness skills are the foundation of DBT, and you can incorporate different Mindfulness skills into other skills, or use them by themselves.
What is the difference between the Wave Skill and Urge Surfing?
The Wave Skill is for emotions. Urge Surfing is for urges.
Describe a way to use each of the senses
Give examples for each one of the senses
What does IMPROVE stand for?
I-Imagery
M-Meaning
P-Prayer
R-Relaxing
O-One thing at a time
V-Vacation
E-Encouragement and Re-thinking situations
Describe a possible situation where you can use the Dime Game
Provide an Example