DBT Basics
DBT is an acronymn for
What is "Dialectical Behavior Therapy"
These two things influence how emotions are developed
Biological and Social
Describe and demonstrate Square Breathing
breath in 4, hold 4, breath out 4, hold 4
Name 2 of the Mindfulness "How" Skills
Don't Judge
Stay Focused
Do What Works
Name 2 of the Mindfulness What Skills
Observe
Describe
Participate
DBT Skills are broken into this number of categories
4
These are the 3 aspects of biological vulnerability to emotions
high sensitivity
high reactivity
slow to return to baseline
This animal was on the first page of the mindfulness worksheet
Dinosaur
This is the opposite of multitasking
Doing things One-Mindfully-focusing your attention on only one thing at a time
Describe your favorite thing mindfully
*multiple answers
DBT Skills Group is held at this time
Wednesday at 10:45am
An invalidating environment communicates this
That what you are feeling, thinking or doing doesn't make sense, is inaccurate or is an overreaction
Name two reasons we practice mindfulness
1. Gives you more choices and more control over your behavior
2. Reduce your emotional suffering and increase your pleasure
3. Help you make important decisions
4. Help focus your attention and make you more effective and productive
5. Increase your compassion for yourself and others.
6. Lessen your pain, tension, and stress and even improve your health
Concentrating your mind requires you to do this
Let go of distractions and refocus your attention when it drifts
Describe what you observe when someone is upset/angry mindfully
examples:
louder tone of voice, crossed arms, making fists, stomping feet, eyebrows pulled together, fixed gaze, heavy breathing
Name the 4 modules of DBT Skills
1. Mindfulness
2. Distress Tolerance
3. Emotional Regulation
4. Interpersonal Effectiveness
It is the ________ between the biology and the social environment that impacts how we respond to our emotions
It is the Transaction between biology and social environment that impacts how we respond to our emotions and can lead to problems if we are continually presented with an invalidating environment
These are the three states of Mind
Reasonable Mind
Wise Mind
Emotional Mind
Describe what the Don't Judge Skill includes
Notice but don't evaluate as good or bad. Stick to the observable facts of the situation, using only what is observed with your senses
Acknowledge the harmful and and the helpful, but don't judge it. For example, replace "He's a jerk" with "He walked away from me while we were talking."
You can't go through life without making judgments; your goal is to catch and replace them with descriptions so you have more control over your emotions
When you find yourself judging, don't judge your judging.
These are your 5 senses you use to observe your environment
taste
sight
hearing
smell
touch
Dialectical is defined as...
Two opposite ideas are both true at the same time
Provide an example of self invalidation
There has to be something wrong with me. I'm the only one who doesn't get it.
Staying focus on one thing at a time is known as this type of control
Attentional Control or Focused Mind
Lead the group through a DBT How Mindfulness practice
*any mindfulness activity that focuses on: not judging, staying focused, and doing what works
You can observe the external features of someone (tears rolling down a face) but you cannot observe this
Someone else's inner experiences or thoughts (i.e. He's upset, he's thinking this about me)