Orientation
DBT stands for
Dialectical Behavior Therapy
The three states of mind.
Reasonable Mind
Wise Mind
These skills help you to survive a crisis without making the situation worse.
Crisis survival skills.
A way, other than talking, that we express our emotions.
Body language, facial expressions, tone of voice, posture, volume, etc.
There are this many solutions to every problem.
5
*will accept 4
Wordless watching is part of this mindfulness What skill.
Observing
Radical acceptance, Willingness, Turning the Mind, and Mindfulness of Current Emotions are examples of this type of distress tolerance skill.
Reality acceptance skills.
Emotions are our bodies "Alert System" and it is important to remember that emotions are not this.
Facts
This means that two things that seem opposite can be true at the same time.
Dialectics
How skill: Viewing reality as it is, refraining from labeling experiences/individuals as good or bad.
Non-judgemental
These are the 6, not 5, senses.
Seeing
Hearing
Tasting
Touching
Smelling
Movement
60-90 seconds.
Being aware of the present moment and focusing our attention on the here and now.
Mindfulness
These skills teach us what to do to do things mindfully.
The WHAT skills
Observe
Describe
Participate
These skills are used when the body is in "fight or flight" to activate the body's parasympathetic nervous system (PNS).
TIP Skills
T-Temperature
I-Intense exercise
P-Paced breathing
Every emotion has an associated _______. However, when emotions are intense acting on it will make our situation worse. Instead we should use opposite action.
Action urge or behavior urge.
The possible solutions to every problem.
1. Solve the problem.
2. Change how you feel about the problem.
3. Accept it.
4. Stay miserable. (use no skills)
5. Make the situation worse (act on urges).
These skills teach us how to do things mindfully.
The How skills
Nonjudgementally
One-mindfully
Effectively
The natural reflex all mammals have which helps them to calm down and survive if they fall into cold water. This is what we "hack" when using the TIP "T" skill - temperature.
The dive reflex.
Action urge associate with....
Fear
Anger
Sadness
Shame
Guilt
Fear - escaping or avoiding
Anger - attacking
Sadness - withdrawing, becoming passive, isolating
Shame - hiding, avoiding, withdrawing, "saving face" by attacking others
Guilt - overpromising that you will not commit the offense again, denying all responsibility, hiding, lowering head, begging forgiveness