DBT 101
DBT stands for Dialectical ________ Therapy.
Behavior
There are ___ states of mind.
3
Give a definition of mindfulness in your own words.
Paying attention to the present moment without judging it, awareness of feelings, thoughts & urges, etc
What is one benefit to having emotions?
They motivate us for action
They help us communicate
They help us understand our own needs
What is the STOP skill?
Stop
Take a step back
Observe
Proceed Mindfully
This part of DBT helps us to learn how to be in the present moment. It is also how we start each group.
Mindfulness
This state of mind is logic-based, fact-oriented, rational, and task-focused.
Reasonable Mind
Mindfulness can help us get to which state of mind?
Wise Mind
True or False: Our emotions don't always represent facts about the world, so it's not always right to use them to justify our actions
True
Which skill involves changing your temperature?
TIPP Skill
Tip your temperature - Intense exercise
Paced Breathing - Paired muscle relaxation
This part of DBT helps us learn how to survive a crisis rather than avoid things with unhelpful skills.
Distress Tolerance
This state of mind runs hot, focuses on moods, and often follows urges.
Emotional Mind
True or false: Mindfulness can only be practice while sitting cross-legged in a bougie yoga studio.
False: Mindfulness can be practiced anywhere at anytime, and can be active or calm.
What is the difference between a thought and an emotion?
Thoughts are ideas, perceptions, or opinions produced by thinking, or occurring suddenly in the mind, whereas feelings are emotions or reactions to physical or mental sensations.
What is one way you can distract with the Wise Mind ACCEPTS skill?
Activities - Contributing -
Comparisons - Emotions -
Pushing Away - Thoughts -
Sensations
When are the Distress Tolerance skills helpful?
Surviving a crisis, handling difficult things that are out of our control
This state of mind is a balance of emotion and logic, recognizing the importance and role of both. It shows our wisdom and reduces impulsivity.
Wise Mind
True or False: The goal of mindfulness is to get fully carried away by our thoughts.
False: Mindfulness helps us to be aware of our thoughts and feelings, but stay present in the moment.
What is the difference between an emotion and a behavior?
A behavior is a reaction or response to an emotion that we choose to do. We can control our behaviors.
What skill are you using when you use your senses to cope with painful emotions?
Self-Soothing
What is the difference in Willingness and Willfulness?
Willingness - accepting reality
Willfulness - stubbornness
Share a time when you were able to act from a place of Wise Mind.
Thinking before speaking, walking away from conflict, problem solving...
Give an example of a mindfulness activity we have done in group.
ball toss name game, rainbow, body scan, mindful eating, spot the difference, sudoku, participation, breathing, group thunderstorm
True or false: The same situation will cause the same emotions for all people involved.
False. Each person's life experiences and perspectives will influence their emotional response.
What does the V stand for in the IMPROVE the moment skill?
Vacation