DBT Skills
What is mindfulness?
a mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations
Give an example of an "I statement"
(you gave a great example, good job!)
POV: you ask Amanda if the group can go to the yoga room to get some energy out and she says no. You're antsy and anxious, and it's frustrating being told no. How do you cope?
(response varies)
What are the parts of the CBT triangle?
Thoughts, feelings, and behaviors
What is Molly's cats name?
Ollie
True or False: A dialectic is a way of thinking that allows us to see value in two opposing ideas or perspectives
True!
Demonstrate how to use the GIVE skill with a peer
(answers may vary)
POV: Learnwell is coming up and school always makes you anxious. How do you cope?
(answers vary)
What's a body scan?
BONUS 100pts: What is the purpose of a body scan?
Body scan is a form of mindfulness that allows us time to check in with bodily sensations present in our body. The purpose of the skill is to assist us with emotional regulation, mindfulness, and identifying emotions.
True or False: Lemons float in water, but limes sink
True!
When might you use the TIPP skill?
When you are experiencing extreme distress and need tolerate those feelings
When staff ask you to "be mindful" of something, what does that mean?
Be aware/pay attention to your surroundings!
POV: you found out your best friend is talking about you behind your back. You're upset, but don't want to lose this friend. How would you address this?
(answer varies)
What "system" in your body is set off when you're triggered?
BONUS 200pts: What is the name of the hormone this system releases into your body?
Fight/flight/freeze response.
Cortisol!
What animal is the stuffed animal in Hayle's office?
A shark
What does DEARMAN stand for?
BONUS 100pts: What do you use this skill for?
We use DEARMAN to ask someone for something without sacrificing our values
Demonstrate the difference between assertive versus unassertive communication
(answers may vary)
POV: you need to talk to your Mom about something important, but you're currently very angry with her. What would you do to communicate successfully?
1. Regulate yourself (use skills to cope and calm down)
2. Utilize GIVE skill/I statements to express concerns to Mom
Why is exercise good for your mental health?
What color is the phone bin?
Navy blue
What is opposite action?
Doing the opposite of what your feeling may be urging you to do in order to avoid doing something impulsive
CHARADEEEEEE (see Molly for prompt)
Putting on a wig
POV: Someone in group continues to violate a boundary that you have previously established, and you continue to be triggered when the boundary is broken. What would you do to address this peer?
(answer varies)
What is the cycle of anxiety?
anxiety
avoidance
short-term relief
long-term anxiety growth
What color is Amanda's water bottle?
Green and white