Goals of Skills Training
Identify at least 2 personal goals for this round of Skills Training. (This may include behaviors to decrease or behaviors to increase.) p. 9
*Specific to person, but may include decreasing mindlessness or judgmentalness or lack of self, interpersonal conflict, absence of flexibility, extreme emotions, impulsive behaviors, etc.
Behaviors to increase: Mindfulness, Interpersonal Effectiveness, Dialectical Behavior, Emotion Regulation, or Distress Tolerance
What are at least 2 of the expectations (guidelines or rules) for skills group? (p. 12)
1. If you miss a group you are NOT out of skills training. (ie: once committed, you can't get rid of us)
2. Confidentiality, attendance, punctuality and practice are all important.
3. This needs to be a safe environment for everyone, which includes validating each other, being non-judgmental, being kind, and being respectful.
4. Group participants should be positive influences on each other, which includes not tempting anyone to engage in problem behaviors, not coming to group under the influence, and going into details about triggering information during group.
5. Keep cameras on (unless receiving coaching or other extenuating circumstances), limit distractions, and participate to your fullest extent.
6. Other specifics related to your group
Which state of mind are you in when your emotion takes over you and it is hard to think rationally about consequences? p. 50
Emotional Mind
What is Mindfulness? (p. 46)
Being aware of your present moment, on purpose, without judgment and without trying to change it.
Also acceptable: Focused, Aware, Paying Attention, Present Moment, Intentionally, On-Purpose, Non-Judgmentally, with Acceptance, without Attachment to the Present Moment
What is a goal of Mindfulness? Why do we practice it? (p. 45)
To reduce suffering, increase happiness, reduce paint or tension or stress, to gain control of our mind, to live with eyes wide open and experience the present with an awareness, to feel connected to yourself and to others, to connect with your thoughts/emotions/bodies, etc.
Which type of skills can help us to improve our focus, awareness, and sense of self? p. 9
Mindfulness Skills
Why do you think attendance and punctuality and practice are important parts of group?
*accept any good answers and brainstorm more!
**BONUS QUESTIONS: Add 100 pts to anyone to contributes here.
Which state of mind is it when you act or think about something WITHOUT emotions present or without taking your feelings into account. p. 50
Reasonable or Rational Mind
What does the Observe skill mean? Give an example of how you can practice Observing. (p. 53-57)
Noticing, Paying attention, Controlling your attention, Observing inside and outside of yourself, not attaching labels or words to your observations, Not explaining and not pushing away
What does the Non-Judgmentally skill mean? Give an example of how you can practice being Non-Judgmental. (p. 60-61)
Seeing without evaluating, Sticking to the facts, Accepting each moment without opinions, Acknowledging differences without judging them, don't judge your judging
Which type of skills will help us to control our emotions in order to avoid extreme up and down emotions or mood-dependent behavior. p. 9
Emotion Regulation Skills
What are some barriers to attending group and how can we problem-solve them?
*Accept any valid answers
**BONUS QUESTIONS: Add 100 pts to anyone to contributes here.
What is the synthesis (or blend) of Emotional Mind and Reasonable Mind. p. 50
Wise Mind
What does the Describe skill mean? Give an example of how you can practice Describing. (p. 53 & 58)
Putting words on your experience, Labeling things you observe, Separating your interpretations or opinions from the facts, Reporting on just the facts of a situation
What does the One-Mindfully skill mean? Give an example of how you can practice being One-Mindful. (p. 60 & 61)
Be completely present in the moment, do one thing at a time, avoid multi-taking, let go of distractions, and concentrate your mind
Which skills can help us to decrease interpersonal conflict and stress, decrease loneliness, and improve our ability to advocate for ourselves? p. 9
Interpersonal Effectiveness Skills
One assumption of skills training (and a dialectic) is that "people may not have caused all of our own problems, but they have to solve them anyway." Give an example of how this could be true. p. 13
*accept any valid answers
Suggestions: People may not have caused their own mental illness AND if they want to live a healthy and productive life, they are still responsible for managing it.
People may not be responsible for the 18" of snow, but they still need to manage it (ie: getting to work, shoveling, accepting that the grocery stores are out of bread/milk/eggs, etc.)
Imagine you have plans with a friend and they cancel at the last minute. How may someone respond in: 1) Emotion Mind, 2) Reasonable / Rational Mind, 3) Wise Mind (p. 50)
*Accept any valid answers
What does the Participate skill mean? Give an example of how you can practice Participating. (p. 53 & 59)
Throwing yourself completely into an activity or the current moment, becoming one with what you are doing, going with the flow, losing track of time, letting go of feelings of self-consciousness
What does the Effectively skill mean? Give an example of how you can practice being Effective. (p. 60 & 63)
Be mindful of your goals in any situation and do what is necessary to achieve them, focus on what works, play by the rules, act as skillfully as you can, let go of willfulness and sitting on your hands
Which skills can help us to decrease impulsivity and allow us to get through a difficult moment without making things worse. They can include Acceptance skills and Crisis Survival skills. p. 9
Distress Tolerance skills.
One of the Skills Training Assumptions (and a dialectic) is "People want to improve AND people need to do better, try harder, and be more motivated to change." Give an example of how this may be true. (p. 13)
*accept all valid answers
Example: If my alarm went off late and I arrived to work late and hangry, I may be doing the best I can do in that moment AND if I want to maintain my job, I need to do better and try harder to get to work on time.
In DBT, the BioSocial theory explains why some people have more difficulties controlling their emotions and behaviors than other people. Can you explain this theory? OR Can you identify the TWO factors that are needed for the BioSocial theory? (What 2 things make people more likely to experience emotional dysregulation?) p. 14-15
Biological component and an invalidating environment
*If too difficult, leader can explain the theory and ask participants to identify how this may or may not be true in their own lives
What are the 3 What Skills of Mindfulness? (p. 53)
Observe, Describe, Participate
What are the 3 "How" skills of mindfulness? (p. 60)
Non-Judgemental, One Mindful, Effectively