Dialectics
What are Dialectics?
Balance. Dialectics is seeing both sides of the story, all points of view.
Name 5 pleasant activities
Examples: reading, journaling, spending time outside, playing music, watching tv/movies
Name the 6 senses, and the things you can do to self soothe in these categories
Examples: Taste, cold sensation
Touch, soft textures
Smell, candles
Sight, art
Hearing, music
Movement, yoga
What does GIVE stand for?
act Interested
Validation
have an Easy manner
Name the 3 states of mind and define them
Emotion Mind: ruled by your feelings/urges
Logic Mind: ruled by thinking, facts, and logic
Wise Mind: includes both reason and emotion, it is wisdom within each person
What is the main Dialectic of DBT?
Movement and change can only occur ater there has been some level of acceptance of the current situation
What is ABC PLEASE and what does it stand for?
Accumulating positives
Build mastery
Cope ahead
treat PhysicaL illness
balanced Eating
Avoid mood altering substances
balanced Sleep
Exercise
What does IMPROVE stand for?
Imagery, Meaning, Prayer, Relaxation, One thing at a time, Vacation, Encouragement
What does FAST stand for?
be Fair
no Apologies
stick to Values
be Truthful
Name 2 kinds of mindfulness
Focused mind & being open minded
Give examples of 3 dialectic statements
Examples: I am doing the best I can do, and I can do better
I am mad at them, and I also love them
I want to be alone, and I want to be connected with others
Name 3 tips for better sleep
What does ACCEPTS stand for?
Activities, contributions, comparisons, emotions, pushing away, thoughts, sensations
What does DEARMAN stand for?
Describe
Expresss
Assert
Reinforce
Mindful
Appear confident
Negotiate
What are the 3 WHAT skills?
Observe, Descrbe, Participate
Who is the creator of DBT?
Marsha Linehan
What are the 7 steps to problem solving?
Describe, Check the Facts, Identify your goal, Brainstorm, Choose a solution, Put the solution into action, Evaluate solution
What is Radical Acceptance and why do we do it?
Accepting things you cannot change, because rejecting reality does not change it. Changing reality requires accepting reality.
What is the difference between "be gentle" and "have an easy manner"?
Be gentle: what you say and how you say it
Easy manner:approach and behaviors
What are the 3 HOW skills?
Don't Judge, stay focused, do what works
What wad DBT originally developed to treat?
It was developed for individuals with borderline personality disorders
Name 3 emotions and their action urges, and name the opposite
Examples: Sadness, withdraw/isolate, get out of bed/take a shower
Fear, avoid/hide, approach situation/confront it
Guilt, hide behavior/apologize excessively, make behavior public/validate yourself
What is Willingness vs Willfulness
Willingness: refusing to tolerate situation & giving up
Willfulness: allowing the world to be what it is
What are 3 goals and priorities of Interpersonal Effectiveness?
Keep & maintain healthy relationships
Getting someone to do what you want
Maintaining self respect
List 3 reasons we practice mindfulness in DBT
Examples: foundational for regulating emotions, improve decision making, tolerate distress