Objectives Effectiveness
What is objectives effectiveness?
Getting what you want, or saying no, to another person
What is relationship effectiveness?
Keeping or Improving the relationship:
How do I want the other person to feel about me after the interaction is over (whether or not I get the results or changes I want)?
What is self respect effectiveness?
Keeping or Improving Self Respect:
How do I want to feel about myself after the interaction is over (whether or not I get the results or changes I want)?
Name 1 of the 4 Walking the Middle Path Skills
Dialectics, Validation, Recovering from Invalidation, Strategies for Changing Behavior
What does DBT stand for?
Dialectical Behavior Therapy
When should you use objectives effectiveness skills?
when accomplishing your objective is the highest priority.
When should you use relationship effectiveness skills?
When the relationship is the #1 priority
When should you use self respect effectiveness skills?
When maintaining self-respect is the #1 priority
What is Validation?
Finding the kernel of truth in another person’s perspective or situation; verifying the facts of a situation.
Acknowledging that a person’s emotions, thoughts, and behaviors have causes and are therefore understandable.
Not necessarily agreeing with the other person.
Not validating what is actually invalid.
What are the mindfulness "what" skills?
Observe, Describe, Participate
What does the DEAR MAN stand for?
Describe, Express, Assert/Ask, Reinforce
stay Mindful, Appear confident, Negotiate
What does GIVE stand for?
be Gentle, act Interested, Validate, Easy Manner
What does FAST stand for?
What is Dialectics?
Balancing Opposites;
while entering the paradox of “yes” and “no,” “true” and “not true,” at the very same time.
What are the 4 modules taught in DBT?
Mindfulness, Interpersonal Effectiveness, Emotion Regulation, and Distress Tolerance
Name 1 of the 2 strategies you can use when Staying Mindful or Negotiating during a DEAR MAN?
"Broken Record"
Turn the Tables
Name 1 of the 6 levels of validation
Level 1: Pay attention
Level 2: Reflect Back
Level 3: "Read Minds"
Level 4: Communicate understanding of the causes
Level 5: Acknowledge the valid
Level 6: Show equality
How can you determine how intensely to ask or say no to something?
The Dime Game
Name 1 of 5 strategies for changing behavior
reinforcement, shaping, extinction, satiation, punishment
What are the mindfulness "How" skills?
Nonjudgmentally, One-Mindfully, Effectively
What would a DEAR MAN sound like for the following situation?
Your coworker still has not submitted the paperwork she told you she would complete 2 days ago. You need the paperwork in order to do your job.
Example:
You told me you would submit your paperwork 2 days ago.
I am feeling concerned that I have not yet received it.
I need for you to submit your paperwork by the end of the day today.
That way we can finish our project on time and be in good standing with the company.
Your friend tells you she is feeling really overwhelmed at work lately. What is a validating statement you can say in reply?
Examples:
Level 2, Reflect Back: "I hear you have been feeling really overwhelmed at work"
Level 3: Read Minds: "I can imagine you must feel exhausted too, is that right?"
Level 4, Communicate Understanding: "It makes sense you feel overwhelmed, you have been working overtime nonstop lately!"
What is one way to recover from invalidation?
Acknowledge the valid
work to change invalid thinking
drop judgmental self statements
be compassionate towards yourself
practice radical acceptance of the invalidating person
describe your experiences in a supportive environment
...and many more
Why do we use diary cards?
Track Behavior to Change Behavior