What's The Big Idea?
IMPROVE the Mood
Skill Application
Self-Soothing
Anything Goes!
100
What does DBT even stand for anyway?
DBT stands for Dialetical Behavior Therapy.
100
The I in IMPROVE stands for _______.
Imagery! (BONUS: Give an example)
100
What is the distress tolerance skill that includes temperature?
TIPP
100
Treating yourself to your favorite snack is an example of which self-soothing skill?
Taste! (Bonus: What is your favorite snack!?)
100
Giving yourself some positive self talk during the last few questions of your test such as "You got this!" or "You're doing great!" is an example of which IMPROVE Skill?
Encouragement
200
What is the state of mind we want to get to? (Think of the three minds)
Wise Mind
200
The R in IMPROVE stands for _______.
Relaxation! (BONUS: Give an example)
200
What is the core skill of DBT?
Mindfulness
200
Going outside and petting a sheep is an example of using which self-soothing skill?
Touch!
200
We talk a lot about mindfulness in group. Being mindful means trying to be "present on ______"
Purpose
300
Self-soothing is based on your six ____.
Senses! Touch, smell, sight, hearing, taste, and movement.
300
The P in IMPROVE stands for _______.
Prayer! (BONUS: Give an example)
300
True or False? Mindfulness will render your life a nonstop parade of unicorns and rainbows.
False! But it is STILL a superpower!
300
Calling up someone who has a soothing voice uses which self-soothing skill?
Hearing!
300
True or False
It is possible to go through your life without making any judgements of yourself or others
False
400
Distress tolerance doesn't fix the problem, but can keep it from getting worse. It's like putting a ______ on a wound that needs stitches.
Bandage
400
The V in IMPROVE stands for _______.
Vacation! (BONUS: Give an example)
400
Name 3 of the Wise Mind ACCEPTS skills
A- Activities
C- Contributing
C- Comparisons
E- Emotions
P- Pushing Away
T- Thoughts
S- Sensations
400
Zoning out to a mesmerizing 10 hour loop YouTube video of a rainy window is an example of which self-soothing skill?
Sight!
400
What is an example of a time of when you can use radical acceptance and how?
Radical Acceptance= accepting the things you cannot change
500
Give examples of times when you are in:
(1) Reasonable mind
(2) Emotion mind
(3) Wise mind
500
Which IMPROVE skill is Squidward practicing here?
One thing at a time!
500
Give examples of all 6 Self-Soothe Skills
Seeing
Hearing
Smelling
Tasting
Touching
Movement
500
Using the new cotton candy scented hair conditioner you got for your birthday lets you use which self-soothing skill?
Smell! (Also, accepting Touch!)
500
Wise Mind ACCEPTS was a skill we covered which gives us ideas of how we can tolerate distress through a variety of different methods. Give us an example of how you might use ACCEPTS!
A-Activities: Do Something
C- Contributing: Do Something Nice for Someone
C- Comparisons: Compare yourself to those less fortunate than you
E- Emotions: Create Different Emotions
P- Pushing Away: Push the Painful Situation Out of your Mind Temporarily
T-Thoughts: Replace your Thoughts