Mindfulness
What does it mean to be mindful?
Paying attention to the present moment intentionally and without judgment
What is the main purpose of distress tolerance skills?
To survive and manage a crisis without making the situation worse
What is the difference between a primary emotion and a secondary emotion?
A primary emotion is the initial emotional response to an event, while a secondary emotion is an emotional reaction to the primary emotion or to our thoughts about it
What does radical acceptance mean?
Fully acknowledging reality as it is, without fighting, denying, or trying to change what cannot be changed
What does DBT stand for? What is the purpose?
DBT stands for Dialectical Behavior Therapy used to:
What are the three states of mind in DBT & what is the purpose of each?
EMOTION MIND (use feelings alone to determine our decisions and behavior), REASONABLE MIND (use only logic, ignoring our feelings), and WISE MIND (recognize and respect our feelings while responding to them in a rational way)
What is the difference between tolerating distress and trying to eliminate distress?
Distress tolerance focuses on accepting and surviving the emotion without making the situation worse, rather than immediately trying to make the uncomfortable feeling go away
Name three physical signs that your emotions are increasing
Increased heart rate, muscle tension, sweating, shaking, rapid breathing, feeling hot
What happens when we repeatedly fight against something we cannot change?
It can increase emotional suffering, frustration, anger, and distress
What is the goal of interpersonal effectiveness in DBT?
To communicate needs, set boundaries, maintain relationships, and preserve self-respect while being effective
What does it mean to observe your thoughts without judging them?
Notice the thought without labeling it as good or bad or immediately reacting to it
When practicing urge surfing, what should you focus on instead of trying to make the urge disappear?
Observe the urge with curiosity, notice how it changes in your body and mind, and remind yourself that urges are temporary and do not require action
What is the purpose of Check the Facts?
To determine whether the intensity of an emotional response fits the facts of the situation
Give an example of something someone in recovery might need to radically accept
What does “dialectical” mean in DBT?
Holding two seemingly opposite ideas as true at the same time, such as accepting yourself as you are while also working toward change
What is the difference between observing and participating?
Observing means noticing what is happening; participating means fully engaging in the current activity or experience
What is the difference between distraction and avoidance?
Distraction is temporarily stepping away from intense emotions so you can cope effectively; avoidance involves continually escaping something rather than addressing it
What is opposite action?
Acting opposite to an emotion-driven urge when the emotion does not fit the facts or acting on it would be ineffective
What are the two choices we often have when faced with a painful reality that cannot be changed?
Accept reality as it is or continue fighting against it, which can create additional suffering
What is the difference between a goal of being effective and a goal of being right?
Effectiveness focuses on doing what works to achieve the desired outcome rather than proving that you are correct
You are stuck ruminating about something that happened yesterday. How could mindfulness help?
Notice that you are ruminating, acknowledge the thoughts without judgment, and intentionally redirect your attention to what is happening in the present moment
You are extremely angry and want to act impulsively. Name three distress tolerance skills you could use.
Why might someone use Check the Facts before choosing an emotional regulation skill?
To determine whether the emotion fits the facts of the situation and whether the intensity of the emotion is justified by what is actually happening
What is the difference between radical acceptance and simply putting up with something ("it is what it is")?
Radical acceptance involves fully acknowledging reality without fighting it, while simply putting up with something may involve resentment, resistance, or wishing reality were different
In DBT, why might trying to control or suppress an unwanted emotion actually make the emotion stronger?
Fighting or judging the emotion can add secondary emotions and increase distress. DBT teaches observing and accepting the emotion while choosing an effective response rather than trying to force the emotion away.