Name the emotion
You may feel this emotion when something you are in contact with could poison or contaminate you. What is this emotion?
Disgust
True or false: It justified to feel fear when your life is in immediate danger.
True
When you feel anger, you have an urge to cuss and yell. What is an example of opposite action in this situation? What might you say? What might you do? what might your body language look like?
Example response:
Be kind/polite to the person by stating "yes ma'am"
Smile
Avoid the person you are angry with
What is an example of one problem you are having right now that you would like to solve? (each group member shares a problem)
*Each group member gives an example of a problem they are having
What is your favorite DBT skill you have learned?
Names a DBT skill
What emotion might you feel when you have lost something important to you?
Sadness
You ask for water during DBT group and staff tells you to wait 15 minutes because the lead is taking care of something on another unit. Does feeling anger fit the facts of the situation? Why?
Yes, an important goal is blocked or a desired activity is interrupted or prevented
When you feel sadness, you keep to yourself and stay in your room during free time. What is an example of an opposite action you could do? What might you say? What might you do? what might your body language look like?
Example response:
"Can I play that game with you"
get active! leave your room and do an activity
smile
Your problem is: You need glasses to see the board in class
What are three solutions to your problem?
Example responses:
Ask staff to get you glasses
Put in a request to see medical
Take your peer's glasses
What does DBT stand for?
Dialectical Behavioral Therapy
Your urge is to attack someone. What emotion is this?
Anger
Another unit got candy during DBT group and you feel envious of them. Does this situation fit the facts? Why?
Yes, another person or group gets or has things you don't have
You are feeling fear about giving a presentation in class and your urge is to skip that class. What is an example of an opposite action you could do? What might you say? What might you do? what might your body language look like?
example response
"I got this, what's the worst that could happen."
go to class
appear confident (make eye contact, use an assertive tone, stand tall)
Your problem is: Every time you tell your mom something in family therapy, she tells your grandmother and that makes you upset.
What are three solutions to your problem?
Example of responses:
Ask your mom to keep conversations between you and her
Not tell your mom things you don't want your grandmother to know
Ask your counselor to talk with mom
What is mindfulness? What has been your favorite mindfulness activity?
Being fully present in the moment
Being nonjudgmental
*Shares favorite mindfulness activity*
What emotion do you feel when you have done something that goes against what you believe is right or wrong?
Guilt
You got into a car accident TWO YEARS AGO and feel fear every time you have to get in a car. When you get in a car your heart starts racing and your hands sweat. You think to yourself, "I am 100% going to get in another crash." Does feeling fear fit the facts of this situation? Why?
No, your life is not 100% in danger every time you get in a car, and you are thinking about the worst-case scenario.
One of your group members shares with the group that you got in trouble over the weekend for something you know you shouldn't have done. You feel shame because your peers are rejecting that behavior and have an urge to go back to your room and avoid your peers. What is an example of opposite action you could do?
Example response:
Apologize for the harm that is done.
Continue to fully participate in group
Try to avoid making those mistakes in the future
Problem: You feel you are not getting enough exercise. You decide the best solution is to exercise in your room
How will you put this solution in action (what steps will you take)?
How will you know if your solution worked?
Example response:
Make a goal to do 15 pushups at least four days out of the week
Make a chart to check off every day you do 15 push ups
What are the three types of mind? Which one should you try to be in most of the time? Why?
Wise mind
Emotional mind
Reasonable mind
Try to be in: Wise mind - considering your emotions and the facts
Another person or group gets or has things you don't have that you want or need. What emotion is this?
Envy
You are at a mall and see your significant other laughing with the store clerk. You feel jealous. You assume the worst and think he/she is cheating on you. Does this emotion fit the facts/ is this emotion justified?
No, the facts are your significant other is talking to the clerk and you do not know what they were talking about. You may not be interpreting the situation correctly. There are other possible interpretations
You and your significant other have broken up, but you still feel love for them and read the letters they sent you every day. One day, you received a letter from your ex that ask you to stop sending letters. Your urge is to send another letter explaining how much you love him/her and think maybe they will take you back. You use your DBT skills and realize this is not effective because the relationship is truly over. What opposite action could you do?
Avoid contact with things that remind you of the person (get rid of the letters)
Distract yourself with another activity
Your problem is: You ask your teacher for help and she says hold on, then forgets to help you
You made a list of solutions. Here are two:
1. Ask the teacher for help again
2. Never ask for help again
What is one pro and one con to EACH solution?
gives pro/con for each solution
What is the difference between distress tolerance skills and emotion regulation skills?
Distress Tolerance: helps you bring down stress levels when you are a high on emotion thermometer, these skills don't fix the problem, but keep the problem from getting worse
Emotion Regulation: Helps control emotions and fix the problem by understanding your emotions