MONDAY
What is an action urge?
An urge or impulse to engage in an unhealthy, unhelpful behavior
Which theoretical framework does GIVE FAST belong to?
DBT; Interpersonal Effectiveness
What percentage of an iceberg is above water?
Approximately 10%
What does it mean to be 'fused' with a thought?
You don't question the thought, you believe it to be fact, it does not occur to us to try to challenge or change the thought
Define what it means to cope ahead
Anticipating potential stressors and establishing a plan for how we are going to handle them in those moments, usually involves pre-determining specific skills which would be useful for specific situations and mood ratings.
Give a compliment to each person in the room that does NOT involve their physical appearance; can NOT re-use the same compliment for multiple people
How long did the shortest war in history last?
38 minutes
What is the difference between an urge and an impulse?
An urge is a desire to do or have something, can build slowly over time; an impulse is a sudden, strongly compelling urge to do something, often acted upon without thinking
What are the 3 A's of when to use communication skills?
Asking, Asserting, Apologizing
Explain the analogy of the emotion iceberg!
Our surface level emotions, or the 'tip of our iceberg', tend to be shallow and uninformative; we tend to hide our deeper, more intense, more unpleasant emotions 'below the surface'.
What is the simplest way to practice thought defusion?
"I am having the thought that...."
"I notice I am having the thought that..."
Explain WHAT Lapse-Prevention is and WHY we talk about it on Fridays
Lapse-prevention is coping ahead with the specific intention of preventing ourselves from temporarily returning to an unwanted, unhelpful, or unhealthy behavior in times of distress.
We talk about LP on Fridays because we don't have Compass support over the weekend, we can be exposed to triggers over the weekend, not having structure can make people susceptible to lapses, or temptations to engage in risky behavior are present.
Perform a tiktok or fortnite dance at the front of the room
Must be able to prove that it is a real trend! If no one on the team knows of a dance, team must make one up and perform it.
What mammal can hold their breath under water longer than a dolphin?
The sloth (40 minutes vs 10-20 for dolphins)
List the opposite action steps in order
Identify/name emotions, identify action urges, identify opposite action, create opposite action steps, act opposite all the way, identify change in emotions
What is the MOST IMPORTANT goal to remember of GIVE FAST?
Maintaining respect for others, as well as ourselves, while having difficult or intense conversations
What benefits do we get from keeping our deeper, more intense emotions below the surface?
We maintain a feeling of safety, privacy, avoid rumors, emotionally benefit from the safety of our comfort zone, avoid having to take accountability or put work into solving our problems
Define psychological flexibility, or 'flexible thinking'
A person's ability to cope with unexpected changes and look at their problems/attempt to problem solve in creative ways
What is the difference between a lapse and a re-lapse? What determines whether or not a person experiences a lapse vs. a re-lapse?
Lapse: a temporary return to unhelpful, unhealthy behaviors
Relapse: an extended return to unhealthy behaviors
What determines the difference? YOU! Your mindset, your willingness to try again
Spell 3 words of the GTs' choice at the front of the room, spelling bee style- does not have to be accurate
Points are given for completion and effort, not accuracy
Which country has never lost an official soccer game against Brazil?
Norway
Which pillar of DBT does Opposite Action belong to?
Emotional Regulation
What does GIVE FAST stand for?
Gentle, Interested, Validate, Easy Manner
Fair, Apologies, Stick to your Values, Truthful
What are the drawbacks or consequences of hiding our deeper, more intense emotions 'below the surface'?
Our needs go unmet, we suffer alone, our relationships become shallow, masking becomes unsustainable, people don't know how to help us when we reach out for support
Finish the sentence: ____ is inevitable, _____ is optional.
Pain, suffering
Which types of skills tend NOT to be helpful when we are in the crisis zone? Why?
Any skill which requires a lot of intentional cognition (thinking, remembering, communicating, etc.)
When our nervous system is overwhelmed in times of distress, our prefrontal cortex goes dormant to make room for fight-or-flight responses, which noticeably impairs our ability to think clearly and communicate effectively.
2 members of your team must come to the front of the room and engage in a 60 second, SILENT staring contest.
Blinks are acceptable; noise is not!
What food NEVER spoils?
Honey
List the 4 goals of emotional regulation
Develop mindfulness to our emotions, identify and name our emotions, reduce vulnerability to our emotions, and cope with intense emotions
List the 4 goals of interpersonal effectiveness
Maintain relationships, effectively communicate our needs, uphold our values, validate others
What skills can we use to uncover and communicate the emotions we keep under the surface?
Mindfulness to current emotions, DEAR WOMAN, GIVE FAST, I statements, willingness, radical acceptance, behavioral activation, opposite action- if you name a different skill, you must be able to successfully defend WHY and HOW this skill could be used
Explain the concept of voluntary suffering AND how can we avoid it
The suffering we experience when we try to fight, control, or change that which we have no control over. The pain that's already there is amplified in these situations, leading us to suffer much more than is necessary. The only way to avoid voluntary suffering is to practice reality acceptance skills.
Name the two categories of distress tolerance skills and when you use them
Reality Acceptance skills: skills which help us tolerate what is happening in the present moment and cope with our distress.
If we are unable or unwilling to use R.A. skills, we typically find ourselves in crisis and need to use:
Crisis Survival skills: skills that keep us safe or reduce harm when we become a danger to ourselves and others
Each member of your team must share an embarrassing memory from middle school.
EACH MEMBER MUST GO- no partial points!
Which animal existed before trees?
Sharks