Orientation
How many time can you miss before you are removed from the DBT roster?
4 misses in either group or induvial therapy.
Why do we practice mindfulness? ( multiple options)
Reduce pain/ suffering and increase happiness
Increase control of your mind
Experience reality as it is
What does GIVE stand for?
act (I)nterested
(V)alidate
use and (E)asy manner
What are the ABC's of Mindfulness
(A)ccumulate positive experiences (short and long term)
(B)uild Mastery
(C)ope Ahead
What is the STOP skills stand for?
(S)top
(T)ake a Step Back
(O)bserve
(P)roceed Mindfully
Why do we study mindfulness in-between each section?
Because all the DBT skills are based in mindfulness. It is an easy concept but hard do consistently without practice, practice, practice!
What are the 3 states of mind?
Rational / Reasonable Mind
Emotion Mind
Wise Mind
What does FAST stand for?
be (F)air
no (A)pologizes
(S)tick to Values
be (T)ruthful
What is Cope Ahead?
Rehearse a plan ahead of time so that you are prepared to cope skillfully with emotional situations. (visual or not visual)
Paced Breathing
Progressive Muscle Relaxation
What are the 4 options you have when faced with a problem?
1. solve the problem
2. feel better about the problem
3. tolerate the problem
4 stay miserable
What are the WHAT skills?
Observing, Describing, Participate
What does DEAR MAN stand for?
stay (M)indful, (A)ppear confident, (N)egotiate
What does PLEASE stand for?
treat (P)hysical i(L)lness
balanced (E)ating
avoid mood- (A) ltering substances
balance (S)leep
get (E)xercise
What are the 4 categories assessed in the DBT pros and cons?
Con's of acting on action urge
Pro's of resisting action urge
Con's of resisting action urge
Refers to an approach which looks into the possibility that a mental illness or personality disorder might significantly be socially- and biologically-determined. In theory, there are biological predispositions ( genetics, hungry, tired, hormonal changes, chemical imbalances) in the person which are also determined by social factors (invalidating environments, enabling, stressful) in the environment.
What are the HOW skills?
Non-judgmentally, One- Mindfully, and Effectively
What is the Dime Game ?
It is worksheet/ game that reviews the factors to consider when saying "yes" or saying "no" to an interpersonal situation. Based on the question you receive an amount (0.00) that guides you to determine how assertively you can say "yes" or "no".
Name 3 things that makes it hard to regulate your mood (vulnerabilities)?
Biology
Lack of Skills
Reinforcement of Emotional Behaviors
Moodiness
Emotional Overload
Emotion Myths
Act out / Describe the skill Half - Smile and Willing Hands
Corners of mouth lifted - Not a a teeth smile
Hands open on, palms up, rested on lap/ sides.
Name 3 of the DBT assumptions.
People are doing the best they can
people want to improve
people need to do better, try harder, and be more motivated to change
people may not have caused all of our problems, and they have to solve them anyway.
New behavior has to be learned in all relevant contexts
All behaviors (action, thoughts, emotions) are caused.
Figuring out and changing the cause of behavior works better than judging and blaming.
Name 3 Factor that get in the way of interpersonal effectiveness.
2) You don't know what you want.
3) Your emotions are getting in the way of being skillful.
4) You forgot your goals (short term / long term).
5) Other people are getting in your way.
6) Your thoughts and beliefs are getting in the way.
Name 5 steps (boxes) in the Model of Emotions?
Vulnerabilities
Interpretations
Attention / Awareness
Prompting Events
Biological Changes
Experiences
Expressions
Words (what did you say?)
Actions ( What did you do?)
Emotion Name
Aftereffects
Secondary Emotions
What are the 4 steps of Turning the Mind?
1.Observe
2.Make an Internal Commitment
3.Do it Again ( again, again, again, again, etc. )
4.Develop a Plan