Intro to DBT and Mindfulness
What does DBT stand for?
Dialectical Behavior Therapy
Why would you use distress tolerance skills?
Reality Acceptance: distressing emotions might be getting worse/present because one might not be fully accepting reality or need to accept the reality of the situation.
Name at least one goal/reason to use emotion regulation skills.
- Understand and name emotions
- Decrease frequency of unwanted emotions
- Decrease emotional vulnerability (increase your resilience)
- Decrease emotional suffering (manage extreme emotions)
Name at least one goal of interpersonal effectiveness.
- Skillfully getting what you want and need from others.
- Build, strengthen, and/or end relationships.
- To find balance between creating/maintaining and accepting/changing relationships.
What are the primary behaviors associated with a diagnosis of anorexia? ..of bulimia? ..of binge eating disorder?
AN - Restricting food (can be overexercising, and/or occasionally binge eating/purging)
BN - Binge eating with purging behaviors
BED - Binge eating without compensatory/purging behaviors
What does thinking and acting dialectically help us do?
- It helps us open our minds to multiple truths, multiple options, and multiple solutions
- It helps us see the world in "both/and" versus absolutes so that we can find the middle path between acceptance and change
Name at least three kinds of Crisis Management Skills (emotions are too intense to approach).
- STOP
- Pros and Cons List
- TIPP (temp, intense exercise, Paced Breathing, Paired relaxation)
- Distract with ACCEPTS (activities, contributing, comparison, different emotions, pushing away, thoughts, sensations)
- Self-Soothe with 5 senses
- IMPROVE the moment (imagery, meaning, prayer, relaxing, one thing in the moment, vacation, self-encouragement through rethinking the situation)
What are the 3 purposes of emotions?
- To communicate with ourselves
- To communicate with others
- To motivate action
What is DEAR MAN and why do you use it?
Why: to effectively assert your rights and wishes
D - Describe
E - Express
A - Assert
R - Reinforce
M - (stay) Mindful
A - Appear Confident
N - Negotiate
Name three ways you can cope with/challenge negative body image thoughts.
- Thought defusion
- Check the facts
- Redirect to values
- Radical acceptance
- Practice gratitude for self and/or body
- Reframe with body neutral statements
- Thought stop
- Limit time spent focusing on negative body image thoughts
What are the three states of mind?
- Emotion Mind
- Reasonable/Rational Mind
- Wise Mind
Name at least 3 kinds of Reality Acceptance Skills (when I need to accept my current experience fully)
- Radical Acceptance
- Turning the Mind
- Willingness- Half-Smiling
- Allowing the Mind: Mindfulness of current thoughts
What does ABC Please stand for and why use these skills?
What:
A- Accumulate Positive Emotions (do pleasant things now, prioritize and develop values long term)
B- Build Mastery (do things that make you feel competent, small steps)
C- Cope Ahead (prepare for emotional/triggering situations)
PlEASE - Take care of your mind by taking care of your body (treat physical illness, balance eating, avoid mood altering substances, balance sleep, get exercise)
What is GIVE and why do you use it?
Why: in order to act in a way that you maintain a positive relationship and so that others can feel good about themselves and about you
G - (be) Gentle
I - (act) Interested
V - Validate
E - (use an) Easy manner
Eating disorders and trauma frequently co-occur with the highest rates found among people diagnosed with bulimia (44%) and binge eating disorder (38%).
Name 3 symptoms of post traumatic stress disorder.
Hyperarousal (irritability, angry outbursts, exaggerated startle response, difficulty concentrating, insomnia, being overly watchful/anxious)
Avoidance (numbing, forgetting, avoiding trauma related material)
Alterations in thought and mood associated with traumatic event(s) (partial amnesia, negative beliefs about self/others/the world, self-blame, constantly expecting the worst)
Name at least 1 WHAT and 1 HOW Skill for mindfulness practice.
What: observe, describe, participate
How: Non-judgmental, one-mindfully, effectively
Give an example of a situation where you can practice radical acceptance.
Ex: My body size right now, is my body size. I don't have to like it, but thinking about and behaving like I have to have a different body than the one I have right now will keep me from living my life.
I feel like hitting something. Help me use opposite action! What do I do??
Name the emotion.
Check the facts.
Identify action urges.
Ask wise mind.
Identify opposite actions.
Act Opposite ALL THE WAY.
Repeat.
What is FAST and why do you use it?
Why: to act in a way that keeps your self-respect
F - (be) Fair
A - (no) Apologies
S - Stick to values
T - (be) truthful
Various studies show that ~25-50% of individuals with eating disorders have struggled or currently struggle with substance/alcohol abuse or dependence (NEDA website). Name 3 shared risk factors between people who are abusing substances/alcohol and struggling with an eating disorder.
- Brain chemistry
- Family history
- Low self-esteem
- Depression
- Anxiety
- Social pressure
- Compulsive behavior
- Social isolation
- Risk for suicide
Why would someone complete a behavior chain analysis and name 1 component of a behavior chain.
Why: to gain insight into unwanted behaviors, to break unwanted patterns of behavior.
Components: Problem behavior, prompting event, vulnerability factors, chains/links, consequences, and helpful ways to change to behavior
What is paired relaxation with effective rethinking?
Muscle relaxation with reframed thought... so relax.
Give an example of how you would effectively use Check the Facts.
Ex: I felt rage when my friend didn't call me and so I decided he was a terrible person and egged his house.
Facts: My friend did call me.
Assumption: he didn't call me because he is terrible
Other fact: My friend lost his phone and didn't have my number.
Name at least two components of making validating statements.
- Pay attention (look interested, listen, observe)
- Reflect Back (say what you heard, no judgement)
- "Read minds" (be sensitive to body language, what you know about the person, be open to correction)
- Understand (look for the person's perspective)
- Acknowledge the valid only
- Show equality (no one-upping or one-downing)
Obsessive Compulsive Disorder.