Mindfulness
True or False: Mindfulness is only about sitting quietly and meditating.
False
What is the main goal of DBT?
To help people manage emotions, improve relationships, reduce harmful behaviors, and build a life worth living
What is one physical effect of intense emotions on the body?
Increased heart rate, sweating, or tense muscles.
What does the acronym "STOP" stand for in DBT?
Stop, Take a break, Observe, Proceed mindfully
Before we ask people to change, we must first ________ their emotional experience as it is.
Validate. Validation does not mean acceptance.
When we bring our logic mind and our emotion mind together, we are then operating from __________, a place of knowing.
Wise mind
What is one benefit of practicing DBT skills regularly?
Practice builds "emotional muscle memory". Resulting in ability to better to access skills when they are really needed.
True or False: DBT teaches that emotions are bad.
False.
What is the basic premise behind urge surfing or riding the wave of emotions?
All emotions and urges pass on their own if we let them
People are doing the __________ they can and they need to do better, try harder and be more __________ to change.
Best ; Motivated
True or False: Distraction is a mindfullness skill.
False, it is a distress tollerance skills
What does "dialectical" mean in DBT?
Balancing opposites, like acceptance and change.
Why are the PLEASE skills so important?
Bonus: what does PLEASE STAND FOR?
They are the basic foundation for emotional regulation.
Physical health, healthy eating, avoid substances, sleep and exercise
What kind of breathing can help calm you during distress?
Paced breathing. This is part if the TIPP skill.
Clients may not have caused all of their _________, but they are still responsible for _________ them.
Problems, Solving
What does it mean to be one mindfully?
Focus on one thing at a time and be completely present during the task at hand
What are the five modules of DBT for Adolescents?
Mindfulness, Distress Tolerance, Emotion Regulation, Interpersonal Effectiveness and Walking the Middle Path
What does "Check the Facts" mean in DBT?
Looking at the situation objectively to see if your emotion fits the facts.
In Wise Mind Accepts, what is one way that you can distract yourself while you ride the wave of of a crisis?
New skills must be practiced in all relevant life contexts. This is called?
Skill Generalization
What are the three main components of mindfullness
Observe, describe, participate
True or False: You can practice DBT skills even if you're not in a DBT program.
True.
Name one way to build and accumulate positive emotions.
Doing something you enjoy or practicing gratitude. For ideas review the Pleasant Activities List.
Why does accepting reality as it is help us with emotion regulation?
It gets us out of the struggle with ourselves and allows use to more freedom and less suggering in our lives.
True or False: All skills work for all people
False