Paying attention on purpose to what is happening right now; Living in the present moment
What is Mindfulness
What does DBT stand for?
What is Dialectical Behavior Therapy
“It makes a lot of sense that you’re upset right now.” Is an example of what?
What is a validating statement
True or false: Meditating is the only way to practice Mindfulness
FALSE!
True or false: Asking for what you want is considered to be bossy or rude
FALSE
The Three States of Mind
What are: Feeling mind, fact mind, and wise mind
Change this statement into a more dialectical statement: “ You are totally wrong about that and I am right”
I can understand why you feel that way, AND I feel different about it.
“That’s really not a big deal, just forget about it!” Is an example of what?
What is an invalidating statement
One reason why practicing mindfulness is helpful
(Any of these)
1. It helps you enjoy pleasurable things more
2. It helps you be aware of your emotions
3. It helps you get through difficult emotions without acting on harmful urges
The skill for asking for what you want (or saying NO) more effectively.
What is DEAR MAN?
Hot, emotion oriented, reactive
What is Feeling Mind
This is a core dialectic in DBT
What is acceptance and change?
Doing the opposite of your urges when the emotion does not fit the facts of the situations or doesn't help me meet my goals.
What is opposite action?
* Being in the zone * Completely being one with an experience * Fully and completely being a part of what we are doing
What is Participate?
True or False: You can either maintain the relationship or ask for what you want, not both.
False!
Cool, fact oriented, logical
What is Fact Mind
This unit of DBT is a set of skills used to help us through crises (band-aid skills!)
What is Distress Tolerance
True or false: you must agree with the other persons point in order to provide validation
False!
Noticing or attending to something without describing or labeling the experience
What is Observe?
In DEAR MAN: Making eye contact, standing up straight, using a gentle but firm tone of voice
What is Appear Confident?
It's important to notice these and not get stuck on them when practicing mindfulness
what are judgments
Someone who is wired to feel emotions strongly and has a slower return to baseline
What is a "supersenser"?
The SIX senses you use for the Distress Tolerance skill Self-Soothe
What are: sight, smell, hearing, taste, touch, movement?
Putting words to your experience; sticking to facts
What is Describe?
The skill for reducing conflicts in relationships
What is THINK (Think about the other person's perspective, Have empathy, Interpretations, Notice, Kindness)