Mindfulness
List some mindfulness techniques.
What is your favorite?
LOTS OF OPTIONS!
5-4-3-2-1
Counting items
When do we learn/practice Distress Tolerance skills?
When NOT in crisis
What does DBT stand for?
Dialectical Behavior Therapy
What is the purpose of Distress Tolerance? (without using the words "tolerate" or "distress" to describe it)
To manage through a tough moment without making it worse/surviving through a crisis situation.
What does STOP stand for?
STOP
Take a Step Back
Observe
Proceed Mindful
Rational (Logic) Mind and Emotional Mind
Distress Tolerance is what type of survival skills?
Crisis survival skills
What is the difference between pain and suffering?
Pain is a part of life. Suffering is created when we choose to deny our pain, or we refuse to accept our reality. We create suffering.
What are Pros and Cons?
The advantages and disadvantages of a certain decision, action, or situation
What does TIPP stand for?
Temperature
Intense Exercise
Paced Breathing
Progressive Muscle Relaxation
Name Pro's and Con's of practicing mindfulness
Pros: Reduce suffering and increase happiness, increase control of your mind, experience reality as it is, improved relationships, etc.
Cons: Can be uncomfortable to be mindful of circumstances and/or feelings, can be challenging at times, takes awareness and discipline to practice, time consuming, etc.
The DBT skill of Self-Soothe utilizes 6 senses. List them.
Vision
Hearing
Taste
Touch
Smell
Movement
The core DBT principle involves staying present and fully engage in the moment without judgment.
What is mindfulness?
Mind
Body
Spirit
Trying to fix every situation. Insisting on being in control.
What is willfulness?
List the "WHAT" skills.
Observe
Describe
Participate
Arms by your side or in your lap, hands unclenched, turn your palms up with fingers relaxed.
What is willing hands.
What is a dialectic?
Give an example.
The idea that two seemingly contradictory things can both be true.
Ex: I'm trying the best I can and I can try harder.
How do you build DBT skills?
Practice and repeat
Distress tolerance skills are used for accepting and tolerating urges to act on a strong emotion so that you don't do what?
Make a situation worse.
List the "HOW" skills.
Non-judgmentally
One Mindfully
Effectively
What does the ACCEPTS stand for in the skill Distract with ACCEPTS?
Activities
Contributing
Comparisons
Emotions
Pushing Away
Thoughts
Sensations
What are SUDS?
Subjective Units of Distress Scale
What does IMPROVE stand for in the IMPROVE the Moment skill?
Imagery
Meaning
Prayer
Relaxation
One thing at a time
Vacation
True or False: When you use the TIP skill it activates your parasympathetic nervous system?
True.