Skills
Stop and think before acting.
What is a cognitive distortion? Give a definition in your own words.
A negative thinking pattern.
What is interpersonal effectiveness and what are some examples we have learned?
Skills used to help us interact with others successfully.
Active listening, assertiveness, conflict resolution, communication.
What is distress tolerance?
The ability to calm down during and before an emotional crisis occurs.
Being aware of the present moment and focusing our attention on the here and now
Mindfulness
Why do you use the improve skill?
To reduce stress and improve interactions.
Explain the cognitive distortion- mind reading
Jumping to conclusions or making an assumption without knowing if there is evidence to support it.
What is this called:
Finding the kernel of truth in another person's perspective or situation; acknowledging that person's emotions, thoughts, and behaviors have causes and are therefore understandable.
Validation
What is this called:
When you are afraid-face your fears, when you are angry-smile
Acting opposite to emotions
Fully entering into the present moment; becoming one with whatever you are doing; go with the flow
Participating
What is the goal of the THINK skill? What is it used for?
Make peace, avoid assumptions, reduce conflict, reduce anger.
What are TWO THINGS that impact the level of asking or saying no to something.
Ex: priorities, the relationship, self respect, capability, timelessness, homework, authority, rights, long vs. short term goals, and respect.
Labelling the + and the - of a situation
Pros and Cons
Letting go of fighting reality and understanding that there are some things that we can not change.
Radical Acceptance
Putting words on the experience; labeling what you observe; unglue your interpretations and opinions
Describing
List the parts of the THINK skill.
T- Think about it from another perspective
H- Have empathy for the other person
I- Interpretations, think of other reasons for the persons behavior
N- Notice positives about the person or notice what they have been struggling with
K- Use KINDNESS and be gentle when you approach the other person.
What is an example of a cheerleading statement?
Ex: "I can do this!"
What is effectiveness in interpersonal effectiveness mean?
Getting what we want while keeping our relationships and our self-respect.
What is mastery?
Doing things that make you feel competent and effective to combat helplessness and hopelessness
Viewing reality as it is, refraining from labeling experiences/individuals as good or bad.
Non Judgemental
List the parts of the IMPROVE skill.
I- Imagery
M- Meaning
P- Prayer
R- Relaxation
O- One thing in the moment
V- Vacation
E- Encouragement
What are the 4 parts of DBT?
Mindfulness, Distress Tolerance, Emotional Regulation, Interpersonal Effectiveness
What are the 2 main things we use interpersonal effectiveness for?
Asking for something or saying no to something.
Being kind to the self with soothing music, smells, pictures, and/or soft touch
Self Soothing
Noticing your body sensations; paying attention; controlling your attention; practicing wordless watching
Observing