WHAT Skill
What module is the WHAT Skill?
Mindfulness
What module is Check the Facts?
Emotion Regulation
What module is Problem Solving?
Emotion Regulation
What module is DEARMAN?
Interpersonal Effectiveness
What module are the Crisis Survival Skills?
Distress Tolerance
What are the three core steps in the WHAT skill?
1.) Observe
2.) Describe
3.) Participate
What is the first step of Check the Facts?
Identify the emotion you want to change
True or False:
There are multiple solutions to every problem
True
True or False:
DEARMAN is a skill that can be used with anyone.
True
True or False:
"O" in IMPROVE stands for Opposite Action
False
(It stands for "One thing in the moment")
How do you use the "describe" part of the skill?
Put your observations into words
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
What is the first step of Problem Solving?
Figure out and describe the problem situation
What does the acronym DEARMAN stand for?
D-Describe
E-Express
A-Assert
R-Reinforce
M-Mindful
A-Appear Confident
N-Negotiate
When should you use Crisis Survival Skills?
(numbers on the SUDS scale)
7 or higher
True or False:
When practicing the "participate" part of the skill, you are thinking about your past, present, and future
False
(When you use "participate," you are engaging in the present moment)
Does GUILT fit the facts for the following situation:
"You feel guilty when your friend visibly irritated and upset by something, but you have done nothing wrong"
Guilt does NOT fit the facts:
You have nothing to feel guilty for, in the facts of the situation.
True or False:
If your action plan doesn't work out, you should quit.
False
(If your plan doesn't work, repeat the steps with a different solution)
What is the purpose of DEARMAN?
Asking for what you want
What does the Acronym ACCEPTS stand for?
A-Activities
C-Contributing
C-Comparisons
E-Emotions
P-Pushing Away
T-Thoughts
S-Sensations
Why does observe come before describe in the WHAT skills?
You cannot describe what you haven't observed
Give an example of when sadness fits the facts.
Sadness fits the facts for Grief and Loss
After you have checked the facts, what is the next step for problem solving?
Identify your goals
Which letters of DEARMAN are used for what you say, and which letters are for how you say it?
What: DEAR
How: MAN
Give an example of how to use each of the 5 senses for Self Soothe.
(provide activities/behaviors that fit sight, sound, taste, smell, and touch)