Mindfulness
DBT/Dialectics
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More Mindfulness
Interpersonal Effectiveness
100

Paying attention on purpose to what is happening right now; Living in the present moment

What is Mindfulness

100

What does DBT stand for?

What is Dialectical Behavior Therapy

100

“It makes a lot of sense that you’re upset right now.” Is an example of what?

What is a validating statement

100

True or false: Meditating is the only way to practice Mindfulness

FALSE!

100

True or false: Asking for what you want is considered to be bossy or rude 

FALSE

200

The Three States of Mind

What are: Feeling mind, fact mind, and wise mind

200

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.

200

“That’s really not a big deal, just forget about it!” Is an example of what?

What is an invalidating statement

200

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

200

The skill for asking for what you want (or saying NO) more effectively.

What is DEAR MAN?

300

Hot, emotion oriented, reactive

What is Feeling Mind

300

This is a core dialectic in DBT

What is acceptance and change?

300

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?

300

* Being in the zone * Completely being one with an experience * Fully and completely being a part of what we are doing

What is Participate?

300

True or False: You can either maintain the relationship or ask for what you want, not both. 

False!

400

Cool, fact oriented, logical

What is Fact Mind

400

This unit of DBT is a set of skills used to help us through crises (band-aid skills!)

What is Distress Tolerance

400

True or false: you must agree with the other persons point in order to provide validation

False!

400

Noticing or attending to something without describing or labeling the experience

What is Observe?

400

In DEAR MAN: Making eye contact, standing up straight, using a gentle but firm tone of voice

What is Appear Confident?

500

It's important to notice these and not get stuck on them when practicing mindfulness

what are judgments

500

Someone who is wired to feel emotions strongly and has a slower return to baseline

What is a "supersenser"?

500

The SIX senses you use for the Distress Tolerance skill Self-Soothe

What are: sight, smell, hearing, taste, touch, movement?

500

Putting words to your experience; sticking to facts

What is Describe?

500

The skill for reducing conflicts in relationships

What is THINK (Think about the other person's perspective, Have empathy, Interpretations, Notice, Kindness)

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