Mindfulness
What is the goal of mindfulness?
What is the goal of distress tolerance?
What is the purpose of emotion regulation?
To understand, label, and manage emotions effectively
What are 3 main goals of interpersonal effectiveness?
Objective effectiveness (getting what you want), relationship effectiveness (keeping the relationship), self-respect effectiveness (feeling good about yourself)
What does DBT stand for?
Dialectical Behavior Therapy
What is Wise Mind?
The balance of Emotion Mind and Reasonable Mind
What are TIPP skills used for?
Rapidly calming the body's stress response
Name a vulnerability factor to emotional dysregulation.
Lack of sleep, poor nutrition, illness, stress
What is the purpose of DEAR MAN?
To help you ask for what you want / to say no assertively
What is a dialect?
What does "Effectively" mean in DBT?
Focus on what works, not on what's "right"
What does it mean to "radically accept" something?
Fully accept reality as it is
Give an example of opposite action for anger
Approach gently, speak kindly instead of attacking or avoiding
What is assertiveness?
Standing up for your needs while respecting others
Mindfulness, distress tolerance, emotion regulation, interpersonal effectiveness
Describe how to use mindfulness to ride out an urge.
Acknowledge the urge without judgement, observe physical sensations, and breathe, allowing you to experience it without acting on it
When is distress tolerance more helpful than problem-solving?
When a problem cannot be changed right now (e.g., waiting on news)
How do you use mindfulness of current emotions?
Notice the emotion, name it, allow it, watch it pass
What does "validate" mean in GIVE?
Acknowledging the other person's feelings or point of view as understandable
What is the purpose of DBT?
To help people manage emotions, tolerate distress, and build healthy relationships.
Lead the group in a 30-second mindfulness exercise
Good job!
Name one crisis where TIPP is useful, and which part you'd use.
E.g., Panic attack, use cold water or paced breathing
Describe the function of guilt and how to use it wisely.
To prompt repair when you've done wrong; not to punish self
How can you appear confident when asking for something?
What does it mean to be "nonjudgmental"?
Not labeling things as good or bad, just noticing