Dialectics
What is a Dialectic?
Name the 3 "What" Skills.
Observe, described, and participate.
What are the 3 States of Mind?
Emotional, Rational, and Wise
Why is mindfulness the first unit in DBT?
Because it's the foundation for every other skill! Mindfulness skills, like awareness, non-judgement, and effectiveness, are super helpful when it comes to emotion regulation, distress tolerance, and interpersonal effectiveness.
What is the Core Dialectic in DBT?
Change and Acceptance
Name the 3 "How" Skills.
Don't Judge, Stay Focused (One-Mindfully), and Do What Works.
(One Mindfully, Non Judgmentally, and Effectively)
Hot, impulsive, no regard for logic/facts/consequences
What emotions come up when we allow our mind to be too much in the past?
Sadness, depression
Make the following statements dialectical:
"Why even try? I give up." & "My problems are gone. This is easy."
This is hard and I'm going to keep working on it.
What does Stay Focused/One Mindfully mean?
- Focus on one thing at a time.
- Stop multitasking.
- Slow down.
You are mad, you want to punch something and scream. What state of mind are you in?
Emotion
What emotions comes up when we allow our mind to wander and live too much in the future?
Anxiety and worry
Which of the Following is Not Dialectical?
"I suck at everything."
"I'm good at some things and other things are harder for me."
"Subjects with numbers are challenge and I'll keep working at it."
"I suck at everything."
What is the biosocial theory
Biological sensitivity and pervasive emotional invalidation= emotional dysregulation
What is the downside to making decisions solely in rational/REASONABLE mind
We are ignoring emotions and emotions are important to consider as they are usually connected to our values
True or False- Mindfulness guarantees that we will feel good
False! Noticing the moment doesn't guarantee that you will feel good.
What's the connection between dialectical thinking and emotion regulation?
Dialectics help us challenge black and white thinking, which helps lessen intense emotions and keeps our behavioural responses in proportion.
What are the 4 skills/PILLARS in DBT
mindfulness
emotion regulation
distress tolerance
interpersonal effectiveness
Wise mind is thinking of every choice you have before making a decision. True or False
False!
WISE mind is about considering how you feel about each choice until you find a path forward that connects to your long term goals
Name 3 Benefits to Mindfulness
- Decrease suffering.
- Have more control over emotions.
- Notice our thoughts and urges.
- Focus our attention.
- Be more effective.
- Increase awareness.
- Decrease stress.
- INcrease compassion.