Walking the Middle Path
T of F - Two things that seem like (or are) opposites can both be true
True!
The IMPROVE skill is listed under this section in DBT
Distress Tolerance - Crisis Survival Skills
The section that Check the Facts is in within DBT
What are the emotion regulation skills?
The section in DBT that the THINK skill is in
Interpersonal Effectiveness
The three states of mind
What are wise mind, emotional mind, and reasonable mind?
T or F - Change is the only constant
True!
The I of IMPROVE and an example of it OR description of it...
Imagery - imagine very relaxing scenes of a calming, safe place. Listen to guided imagery. Imagine things going well. Imagine coping well.
Check the facts and problem solving can be used as part of ______ or as an independent emotion regulation skills to help reduce/change intense emotions regarding situations that have alread occurred or are ongoing...
Cope Ahead
Factors to consider in asking for what you want or saying no to an unwanted request is also... Factors to consider when using...
DEAR MAN
The following is the definition for what word/skill... "Accepting the things you can't change."
Radical acceptance
I am doing the best I can and I need to do better, try harder, and be more motivated to change... is an example of what...
The M of IMPROVE and an example of it OR description of it...
Meaning - find or create some purpose, meaning, or value in the pain. Make lemonade out of lemons.
One example of a question you can ask yourself when checking the facts is...
Options:
a. Am I interpreting the situation correctly? Are there other possible interpretations?
b. Am I thinking in extremes (all or nothing, catastrophic thinking)?
c. What is the probability of the worst happening?
d. Even if the worst were to happen, could I imagine coping well with it?
When you want to make peace, reduce conflict, and reduce anger... use this skill
THINK Skills
The following is the definition for what word... "Two opposites can be true at the same time, and when considered together, can create a new truth and a new way of viewing the situation. There is alwas more than one way to think about a situation."
Dialectical/Dialectics
Acceptance AND Change = the _______
Middle Path
The P of IMPROVE and an example of it OR description of it...
Prayer - Open your heart to a supreme being, greater wisdom, or your own Wise Mind. Ask for strength to bear the pain in the moment. Could be praying, attending a religious service, reading a religious book, going outside and connecting with nature, meditation, etc.
If I check the facts and I am still faced with a big problem... then what skill do I use....
Problem solving
Name at least 2 factors to consider when asking for what you want or saying no to an unwanted request
Priorities, capability, timeliness, preparation, relationship, relationship, give and take
TIPP stands for
Temperature, Intense exercise, Paced breathing, Progressive or Paired muscle relaxation
One example of a family dialectical dilemma that we discussed this week (hint there are three)
1) Too loose vs. Too strict
2) Making light of problem behaviors vs. Making too much of typical adolescent behavior
3) Forcing independence vs. Fostering Dependence
The E of IMPROVE and an example of it OR description of it...
Encouragement - Give yourself a brief vacation. Get outside, take a short walk, go get your favorite coffee drink or smoothie, read a magazine or newspaper, surf the web, etc.
What is an example of using check the facts with the any emotion...
Fear, Anger, Sadness, Envy, Love, Disgust, Guilt, Jealousy, etc.
Think
Have empathy
Interpretations
Notice
use Kindness
The 4 modules in DBT /Bonus point if you can name the 5 modules
Mindfulness, Distress Tolerance, Emotional Regulation, Interpersonal Effectiveness... BONUS - Walking the Middle Path