Emotional Regulation
What is Opposite Action?
acting opposite to your emotions
What does TIPP stand for?
Temperature change, Intense exercise, Paced breathing, Progressive muscle relaxation
_______________ are flexible enough that we can choose what to let in and what to keep out
What is Boundary Building Skill
Identify the 3 "What" skills of Mindfulness.
Observe, Describe and Participate
Identify the 3 states of mind.
Reasonable mind, Emotional Mind and Wise Mind.
True or False. Naming my emotion can help me feel calmer.
True
Name the 5 senses for Distress Tolerance Self Soothing skills
Vision, Taste, Hearing, Touch and Smell.
What does Interpersonal skills FAST stand for?
Fair, no Apologies, Stick to values and Truthful
Identify the 3 "How" skills of Mindfulness.
Non-judgmentally, One mindfully and Effectively.
What skill can I use when I am super angry to calm myself down?
TIP
True or False? When you are building Mastery, you should pick something very challenging.
False
What are the main skills you use when in a crisis situation?
Distress Tolerance Skills
What does Interpersonal skills MAN stand for?
Mindful, Appear confident and Negotiate.
What is the difference between Willfulness and Willingness?
Willingness is doing what is needed in each situation that is effective and using your wise mind. Willfulness is refusing to make needed changes, giving up or refusing to tolerate the moment.
When can I use Problem Solving Skills?
When my emotions fit the facts.
A helpful opposite action when feeling sad and wanting to isolate is doing this.
getting active, being social, or engaging in activities
What is Distress Tolerance skill Radical Acceptance?
Accepting reality to end suffering. Let going of things you can not control.
Gentle, Interested, Validate and Easy manner.
What does Interpersonal skills GIVE stand for?
Why is it important to check the facts?
To avoid painful emotions
Describe a situation you need to cope ahead for
Anything that can cause negative emotions
Motivate Action
Communication to Others
Communication to Self
What does the PL in PLEASE stand for?
Physical Illness
What does Interpersonal skills DEAR stand for?
Describe, Express, Assert and Reinforce.
Name 2 ways to increase positive emotions.
Build positive experiences, be mindful of positive experiences and be unmindful of worries.
When can I use Opposite Action?
when your emotions do NOT fit the facts or when acting on your emotions is not effective