What Skills
What Module are the What Skills?
Mindfulness
What Module is Check the Facts?
Emotion Regulation
What Module is IMPROVE?
Distress Tolerance
What Module is DEAR MAN?
Interpersonal Effectiveness
All four therapists have which type of animal as a pet?
Dog
What are the three core steps in the What skills?
1.) Observe
2.) Describe
3.) Participate
Is the following statement
A.) Fact B.) Interpretation
"They didn't say hi to me like they usually do. They must be mad at me"
B.) Interpretation
True or False: "O" in IMPROVE stands for Opposite Action
False; it stands for One Thing at a Time
What is the purpose of DEAR MAN?
Asking for what you want
Which therapist is from Montana?
Jennifer
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 is the first step of Check the Facts?
Asking yourself "what is the emotion I want to change?"
What is the appropriate SUDS numbers (1-10) to use the IMPROVE skill?
7+
What does the acronym DEAR MAN stand for?
D-Describe
E-Express
A-Assert
R-Reinforce
M-Mindful
A-Appear Confident
N-Negotiate
Which therapist has run a half-marathon?
Alyson
What is the purpose of the Participate part of the skill?
Connecting with others, the environment, the activity more fully; letting go of self-consciousness; reducing focus on past or future concerns
Does GUILT fit the facts for the following situation:
You feel guilty when your friend appears irritated and upset by something, but you don't think you've done anything wrong.
Guilt does NOT fit the facts because you don't have any information suggesting you have done anything wrong.
What is the purpose of the IMPROVE skill?
Make the most of a difficult situation, calm down when distressed, shift focus when experiencing emotional challenges, etc
Which of the following is how to appropriately use the "E" in DEAR MAN?
-"I feel angry when you raise your voice at me."
-"You're being disrespectful when you raise your voice at me."
"I feel angry when you raise your voice at me."
(uses "I" statements, focuses on your own emotions)
Which therapist is left-handed?
Skyler
Name 3 things you could focus on when practicing the Observe part of the skill
Examples could include: any of the 5 senses, thoughts, emotions, body sensations, urges, other people, your surroundings, etc
Give an example of when sadness fits the facts.
An example such as:
Sadness fits the facts when you are experiencing a loss
Give an example of how you could use the "I" in IMPROVE
I=Imagery; examples could include descriptions of a "safe place" or other visualization activity
Give an example of a situation where you could use DEAR MAN.
Examples: asking parents to extend your curfew
Which therapist has a pet fish?
Abby