DBT SKILLS!
Mindfulness is...
* being focused on the present moment * here and now * being fully aware * without judgement
Name one strategy that helps you pay attention
eliminate distractions, fidget toys, chewing gum, face the speaker etc...
(BLANK) is the amount of time that it takes us to complete a mental task (something that we do in our head)
What is PROCESSING SPEED
Doing two things together so that you always associate the tasks with each other.
Linking tasks
what is "neuroplasticity"?
the brain's ability to reorganize itself by forming new neural connections throughout life.
This process allows the brain to adapt and change in response to various experiences, including learning, injury, and environmental stimuli.
What does DBT stand for?
Dialectical Behavior Therapy
What are some things that we can do to make sure that we remember important things?
write it down, create a To-Do- list, set an alarm
What makes something a guess or opinion vs a fact?
you are less than 100% sure it is true, you cannot see, hear or touch it, other people’s thoughts and feelings (are always a guess), even when we are 99% sure, we can never be 100% sure, people may disagree about whether it is true.
Getting ready to function at our best.
Timing and Priming
A man was walking in the rain. He was in the middle of nowhere. He had nothing and nowhere to hide. He came home all wet, but not a single hair on his head was wet. How can that be?
he was bald!
Wise Mind is the balance of what two other states of mind?
* Emotion Mind * Reasonable Mind
Why is the strategy of Brainstorming helpful?
it can help you think of other ways to tackle problems that may work rather than having only one way to try. It can help find creative solutions that might make things easier to do.
What five letter word becomes shorter when you add two letters to it?
short
What does it mean to "check the facts" of the situation?
examining the situation, separating facts from interpretations, and determining if their emotional response is appropriate. It encourages mindfulness and balance in emotional reactions
What is one way to activate our vagus nerve?
Singing, laughing, cold water
*bonus* what does this do to our nervous system?
Name one thing that emotions do for us
motivate us, communicate to others, or communicate to ourselves, validate our experience.
Read me forwards, I am the highest point of everything. Read me backwards and I am the deepest point. What am I?
TIP---> PIT
You can see me in water, but I never get wet. What am I?
a reflection!
what is a "chain analysis"?
a tool used to understand the sequence of events that lead to a problematic behavior. It helps identify vulnerability factors, precipitating events, and controlling variables that contribute to the behavior.
What are some ways that you can show others that you are listening?
face the speaker, turn off music, put cell phone on silent, give them your full attention, make eye contact
An example of taking opposite action for anger.
be gentle, walk away, use STOP Skill
BONUS- what does STOP stand for?
Brain teasers enhance flexible thinking by challenging conventional approaches and encouraging lateral thinking, where solutions are sought from different angles. They require problem-solving skills and the ability to identify patterns, leading to both logical reasoning and creative thinking.
What goes up but never comes down?
age
(BLANK) is where you find a special place for your belongings so you don't forget them
AUTOMATIC PLACES
Can you give an example of an automatic place that you currently use?
A black dog stands in the middle of an intersecton in a town painted black. None of the street lights are working due to a power failure caused by a storm. A car with two broken headlights drives towards the dog but turns in time to avoid hitting him. How could the driver have seen the dog in time?
It was daytime