DBT 101
Define mindfulness.
* being focused on the present moment * here and now * being fully aware * without judgement
Name the three "What" Skills.
1) Observe 2) Describe 3) Participate
We coloured our emotions in 4 colours to say whether emotions are good, bad, or meh. What did we learn?
Emotions are not good or bad, they function as information to the brain!
True or False: Mindfulness lays the groundwork for the other modules of DBT.
True
Describe Emotion Mind.
* Driven by emotions * passionate * can be intense * can cause us problems if not balanced * Feelings
Name the skill that involves noticing what's happening in your surroundings or internally without judging or labeling.
OBSERVE
They are the skills that describe HOW we practice mindfulness.
When we looked at the photos that looked different to different people, what skill was that?
What Skill - Observe
Describe what a dialectic is or what it means to think dialectically.
* balancing both sides * no one person is wrong or right * the middle path * compromise * all perspectives are valid and considered * flexible thinking
What is the state of mind that involves complete focus on logic and facts, and is cold and calculating?
Reasonable/rational Mind
Why do we use the Describe skill, the skill of putting words to our experiences?
*To distinguish what’s observable from what isn’t *To allow feedback from others *To process what we’ve observed
Describe the Nonjudgmentally skill.
* Things are not good or bad * looking at JUST the FACTS * Letting go of what is "fair" or "unfair", "right" or "wrong", what we "should" do/think, or shouldn't * Not judging because judgments make emotions WORSE
Explain Judgements that differentiate versus evaluate
* differentiate are based on facts**evaluate are based on opinions**we are not trying to get rid of differentiating judgements*
Wise Mind is a combination of which two Minds?
Emotion Mind and Rational Mind
How can you tell you're in Wise Mind?
*Feel centered *Both emotions and logic are considered *Thinking and/or acting in alignment with your values
Describe the Participate skill.
* Being in the zone * Completely being one with an experience * Fully and completely being a part of what we are doing
Name the skill that involves doing one thing at a time with full attention.
One-Mindfully
What are the four modules of DBT?
Mindfulness, Distress Tolerance, Emotion Regulation, Interpersonal Effectiveness
Name at least ONE way to get into Wise Mind.
*Stone flake on a lake *Walking down spiral stairs *Breathing in Wise, breathing out Mind *Wise Mind Venn Diagram *Ask Wise Mind a question
Why are the "What" skills called that?
Because they tell us WHAT the components of mindfulness are.
Being EFFECTIVE is...
* Doing what works in the situation * Not always what you want to do * Doing what will make things better, emotions aside * Acting skillfully * Keeping the eye on the prize
True or False: You can practice all of the "How" skills at the same time.
True