Orientation
What materials group members are encouraged to bring to group?
Binders and Completed Homework
True or False
Being mindful increase compassion for self and others?
TRUE
What skill is used to decrease impulsive behaviors?
Distress Tolerance
What does Dialectical mean?
Dialectical = two opposite ideas can be true at the same time.
True or False are Emotions facts?
False! Emotions are not Facts, therefore is important to check all the fact.
Emotions are mental reactions (such as anger or fear) marked by strong feelings and usually causing physical effects.
What skills are used when a person is having difficulties with keeping relationships steady?
Interpersonal Effectiveness
What is the purpose of DBT?
DBT helps people create a life worth living.
What are core mindfulness skills used for?
Being aware of the present moment (e.g, thoughts, emotions, and physical sensations) without judgement and trying to change it and staying focused on one thing at a time.
WHAT IS WILLFULNESS?
WILLFULNESS IS TRYING TO CHANGED SITUATION THAT CANNOT BE CANNIT BE CHANGED , OR REFUSING TO CHANGE SOMETHING THAT MUST BE CHANGED.
REFUSING TO TOLERATE A SITUATION.
How could you change this statement to make it more dialectical?
"You never listen and you are always unfair to me!"
Use I statements....
"I feel angry when you say I can't stay out later just because you said so."
Examples of Vulnerability Factors
Being Hungry, Being Tired, being sick,
WHAT SKILLS IS USED TO MAINTAIN SELF-RESPECT?
EXAMPLE: WHAT ARE MY VALUES? ACT IN A WAY THAT MAKES ME FEEL POSITIVE ABOUT MYSELF.
FAST SKILLS
(BE)FAIR
(NO) APOLOGIES
STICK TO VALUES
(BE) TRUTHFUL
People may not have created their own ____ but they have to ____ them anyway.
Problems/ Solve
What are the mindfulness "What" Skills?
Observe
Describe
Participate
WHAT IS WILLINGNESS?
ALLOWING THE WORLD TO BE WHAT IS AND PARTICIPATING IN IT FULLY.
BEING EFFECTIVE , LISTEN CAREFULLY TOO YOUR WISE MIND AND DECIDING WHAT TO DO.
What are reinforcers?
consequences that result in an increase in a behavior. They can either provide a rewarding consequence or remove something negative.
What are some Wise Mind Values?
1) Be responsible
2)Have Fun
3)Attend to relationships
4) Be healthy
5) Build Character
NAME THE 4 FOUR SKILLS THAT YOU LEARNED IN THE INTERPERSONAL EFFECTIVENESS MODULE?
GIVE Skills, DEAR MAN Skills, FAST Skills, THINK skills)
What does DBT aims to replace?
DBT aims to replace problem behaviors with skillful behaviors.
What are the Mindfulness 'how" Skills?
Don't Judge
Stay Focused
Do what works
What does TIPP skills stand for and when do you use it?
You use it, when emotional arousal is very high!!!!
T- Temperature (tip the temperature of your face with cold water)
I- Intense Exercise (Calm your body when it is revved up by emotion)
P-Paced Breathing (Slow your pace of breathing way down)
P-Progressive Muscle Relaxation ( Tense and relax each Muscle group)
What is this an example of
A teenager is anxious about going to school and usually doesn't go. They might be encouraged to go for 1 hour on Monday, 2 hours on Tuesday, and so one, until they are able to stay the whole day, they get reinforcement each step o the way
Bonus- whats the definition of this?
Shaping!
Reinforcing small steps that lead toward the ultimate goal
what are the action urges associated with these emotions
Fear
Anger
Love
Sadness
Jealousy
Fear = Escaping or Avoiding
Anger = Attacking
Love = Expressing Love
Sadness = Isolating or Withdrawing
Jealousy = Verbal accusations and attempt to control
WHAT STOPS YOU FROM ACHIEVING YOUR GOALS?
1. LACK OF SKILLS (don't know the skills)
2. WORRY THOUGHTS (they won't like me, I'am such a loser)
3.EMOTIONS (emotional minds instead of wise mind)
4.CAN'T DECIDE ( can't decide what you really want)
5. ENVIRONMENT (invalidating environment)
What are the 5 DBT skills?
Mindfulness, Emotion Regulation, Distress Tolerance, Interpersonal Effectiveness, Walking the Middle Path
Mix and Match
Wise Mind Decisions are based on what makes Logical and rational senses e.g making a budget to buy a phone.
Reasonable Mind Reactive and or Defensive e.g I hate math, my teacher is so annoying and I'm dumb anyway. I will never like math.Reasonable Mind = Decisions are based on what makes Logical and rational senses e.g making a budget to buy a phone.
Emotional Mind = Reactive and or Defensive e.g I hate math, my teacher is so annoying and I'm dumb anyway. I will never like math.
Wise Mind= Thinking Mindfully. I can notice my anxious thoughts and say to myself non judgmentally "Math is complex and I can try my best and ask the teacher for assistance"
List all the crisis survival skills?
1) Distract with Wise Mind Accepts
2) Self Soother with Six Senses
3) Improve the Moment
4) Pros and Cons
5) Tipp
What are 3 reasons for why we should validate?
1. Validation improves relationships
2. validation can deescalate conflict and intense emotions
3. Validation can show that
-we are listening
-we understand
-we are being nonjugemental
-we care about the relationship
-we can disagree without having a big conflict
Act opposite to these action urge when the emotions is harming you ?
Fear (escaping)
Anger (attacking)
Love (expressing love)
Sadness (Withdrawing)
Jealousy (verbal accusations)
The opposite actions are:
Fear (escaping) = Approach
Anger (attacking) = Gently avoid
Love ( expressing love) = Stop expressing love
Sadness (Withdrawing) = Get active
Jealousy (verbal accusations) let go of controlling others actions
What are Factors to consider in asking what you want?
2) Capability (is the person able to give me what I want or do I have what the other person wants?)
3)Timeliness (is this a good time to ask?)
4)Preparation (Am I clear about what I want?)
5) Give and Take (Reciprocity)