Mindfulness 1
What is Mindfulness?
Living in the present moment
This skill involves seeing things but not judging them as good or bad
*Hint-this is one of the "How" skills
Nonjudgmentally
This skill involves Stopping, Taking a step back, Observing, and Proceeding mindfully
STOP
How can you practice Mindfulness of Current Thoughts?
Observe your thoughts, adopt a curious mind, remember you are not your thoughts, and don't block or suppress your thoughts
What does DBT stand for?
Dialectical Behavior Therapy
This skill involves observing your body sensations, paying attention on purpose, controlling your attention, and observing both inside and outside yourself
*Hint-this is one of the "What" skills
Observe
This skill involves being completely present to this one moment, doing one thing at a time, and letting go of distractions
*Hint-this is one of the "How" skills
One-mindfully
This skill involves analyzing a series of behaviors starting with the prompting event
Behavior Chain Analysis
This skill involves accepting something all the way, completely, and totally
Radical Acceptance
What are the 4 modules of DBT?
Mindfulness, Distress Tolerance, Emotional Regulation, Interpersonal Effectiveness
This skill involves describing the experience, labeling what you observe, and ungluing your interpretations and opinions
*Hint-this is one of the "What" skills
Describe
This skill involves being mindful of your goals in the situation, focusing on what works, playing by the rules, acting as skillfully as you can, and letting go of willfulness and sitting on your hands
*Hint-this is one of the "How" skills
Effectively
This skill involves Tipping the temperature of your face with cold water, Intense exercise, Paced breathing, and Paired muscle relaxation
TIPP
A way to remember these skills is with the phrase "Wise Mind ACCEPTS"
Distract
What does dialects mean?
two seemingly opposite strategies: acceptance (i.e., that their experiences and behaviors are valid), and change (i.e., that they have to make positive changes to manage emotions and move forward)
This skill involves throwing yourself completely into activities of the current moment and becoming one with whatever you are doing
*Hint-this is one of the "What" skills
Participate
This triangle (or cognitive triangle) is a model for illustrating the relationship between thoughts, emotions, and behaviors
The CBT Triangle
A way to remember these skills is to think of soothing each of your five senses
Self-Soothing
What does RESISTT stand for?
Reframing, Engage in a distraction, Someone else, Intense sensations, Shut it out, Think neutral thoughts, Take a break
Who was DBT originally designed to treat?
Individuals with Borderline Personality Disorder
What is Wise Mind?
The wisdom within each person; seeing the value of both reason and emotion; bringing left brain and right brain together; the middle path
This Unhelpful Thinking Style is also known as black and white thinking (example: "If I'm not perfect I have failed".)
All or Nothing thinking
This skill involves rethinking your thoughts about a stressful prompting event
Effective Rethinking and Paired Relaxation
What does IMPROVE in improving the moment stand for?
Imagery, Meaning, Prayer, Relaxing, One thing in the moment, Vacation, Encouragement
Who created DBT?
Marsha M. Linehan