Mindfulness
describe 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
What does DBT stand for?
Dialectical Behavior Therapy
self soothe 6 Senses
Vision
Hearing
Smell
Taste
Touch
Movement
What is Radical Acceptance
Accepting the things you cannot change
Radical:complete and total
Acceptance: seeing reality for what it is, even when you do not like it
Describe reasonable mind
Reasonable Mind is “cool,” ruled by thinking, facts, and logic.
Checks in on emotions, urges, and skill usage
Diary card
Name one Skill you can use/practice tonight
FREEBIE
Names two of Five optional ways of responding when a serious problem comes into your life
1. Figure out how to solve the problem.
2. Change how you feel about the problem.
3. Accept it.
4. Stay miserable (no skill use).
5. Make things worse (act on your impulsive urges).
Describe emotion mind
Emotional Mind is “hot,” ruled by your feelings and urges.
Two opposite ideas can be true at the same time, and when considered together, can create a new truth, view, and way of thinking
Dialectical
TIPP
Temperature
Intense exercise
Paced breathing
Progressively relaxing your muscles
Acceptance does not =
Approval
Name and describe the three "what skills"
Observe:wordless watching, watch your thoughts come and go, let your thoughts and feelings just happen
Describe: Put words on the experience, stick to the facts
Participate: throw yourself into the moment, get in the zone
Name two DBT Assumptions
People are doing the best they can.
People want to improve.
People need to do better, try harder, and be more motivated to change.
People may not have caused all of their own problems and they have to solve
them anyway.
The lives of emotionally distressed teenagers and their families are painful as they are currently being lived.
Teens and families must learn and practice new behaviors in all the different situations in their lives (e.g., home, school, work, neighborhood).
There is no absolute truth.
Teens and their families cannot fail in DBT.
Distract with “Wise Mind ACCEPTS”
Activities
Contributing
Comparisons
Emotions
Pushing Away
Thoughts
Sensations
• Willfulness is refusing to tolerate a situation or giving up.
• Willfulness is trying to change a situation that cannot be changed, or refusing to
change something that must be changed.
• Willfulness is “the terrible twos”—“no . . . no . . . no . . . ”
• Willfulness is the opposite of “DOING WHAT WORKS”
willingness:
• allowing the world to be what it is and participating in it fully.
• doing just what is needed—no more, no less. It is being effective.
• listening carefully to your Wise Mind and deciding what to do.
• When willfulness doesn’t budge, ask: “What is the threat?”