Mindfulness
Mindfulness is about paying attention to what you're doing in the _____ moment.
What is present?
Name 3 (DT) coping skills in your toolbox
Stop, accepts, tipp, pros/cons, self soothe, improve, radical acceptance,
Being this way focuses on facts and feelings, and does not label people
nonjudgmental
Be Gentle, look Interested, Validate, Easy manner
DBT stands for:
Dialectical Behavioral Therapy
Name the three "minds" of DBT
Emotion Mind. Rational Mind. Wise Mind.
What happens when you refuse to accept reality?
You just end up wasting energy on "whats not fair" instead of moving on with your life and adapting to what's happening.
True or False: Pushing away means you push your feelings aside and hope they go away.
FALSE: Nope, its pushing it away for a moment and coming back to it when the intensity of the feeling decreases.
What is FAST
Be Fair, Apologize, Stick to your values, be Truthful
DBT was created by:
Marsha Linehan
True or False: Mindfulness can reduce physical pain
True
True or False: Radical acceptance means you should be OK with the thing you're accepting
FALSE: You can radically accept something AND not like it at the same time
A skill that helps you be effective and that occurs when you behave differently than you want to.
Opposite Action
Finding the kernel of truth in another person's perspective of the situation
Validation
Dialectical thinking means:
Two or more opposing things can be true at the same time.
What's a good time to practice mindfulness?
Any time you want, even when things are mellow. Practicing Mindfulness in low intensity situations or neutral events can help you strengthen your skills so that they are more available to you in high intensity moments.
Change the temperature of your body, intense exercise, paced breathing or paired relaxation
TIPP
What skill should you use when your mind is engaging in cognitive distortions such as jumping to conclusions, mind reading, personalization, or catastrophizing?
Getting what you want, prioritizing the relationship, practicing self respect. What acronym do each of these categories belong to?
Dear Man, Give, Fast.
Name any acronym in DBT
DEAR MAN, TIP, IMRPOVE
What is Beginner's Mind?
Viewing an experience with a fresh perspective instead of assuming truths based on a past negative experience.
A skill to help make decisions by mapping out the positive and negatives of a choice
What is pros and cons
What is PLEASE
Physical Illness, balances Eating, Avoid mood altering substances, balanced Sleep, get Exercise
What is DEAR MAN
Describe, Express, Assert, Reinforce, Mindful, Appear Confident, Negotiate
Give an example of dialectical thinking
I am doing the best I can AND I need to try harder.