Group Basics
Why do you think it is important that we follow the group agreements (whole body listening, raising our hand, etc)?
Answers may vary: following the group rules allows us to learn, show that we are learning, show respect, gives us all the opportunity to participate, etc.
What does mindfulness mean?
Mindfulness means paying attention to what is going on in 3 ways:
On purpose, in the moment, and without judgment.
Pick the 3 skills that are part of the WHAT SKILLS?
a) observe c) participate
b) describe e) ignore
a, b, and c. Observe, describe and participate.
What does distress mean?
Distress means feeling so mad, sad, or scared that you're really uncomfortable.
Why are we learning DBT?
Skills for Life- The DBT skills you learn will help you throughout your life, not just in group/school.
Why is mindfulness important?
Answers will vary: Mindfulness helps us see what is really happening around us, it allows us to stay in control of ourselves, it helps us balance feelings and facts, helps us be wise.
When you describe: you put what you observe into words, stating just the _ _ _ _ _.
FACTS!
describe/ label what you feel, think, or sense in terms of the facts.
for example, "I am going to get this wrong and fail" changes to "My stomach feels tight and I feel nervous"
Give one reason why it is important to deal with distress/ control your behavior.
If you can control your behavior you might get through the situation without making it worse. It means not hurting yourself/ someone else and not getting into (more/any) trouble.
It can also help you feel better about how you coped with the problem
What are the two ingredients in your Me Soup?
Ingredients from your personality and environment
What are the 3 states of mind?
Emotion mind, fact mind, wise mind
When you are participating and staying focused you are paying attention to what is happening ______, not in the past or future.
Presently/right now
You can deal with distress by using the _______ skills.
DISTRACT SKILLS
With DBT we are learning which of these
a) Mindfulness
b) Dealing with Distress
c) Emotion Regulation
d) Improving Relationships
e) All of the Above
e) all of the above. Mindfulness, dealing with distress, emotion regulation, and improving relationship.
When our thoughts and behaviors are controlled by only our feelings, and we do not pay attention to the facts what state of mind are we in?
emotion mind
Which HOW Skills did I use: catching judgment, staying focused, meeting wise mind goals?
I was working on a really hard question and noticed I was judging myself for being dumb and had an urge to rip up my homework. I noticed that I was labeling myself and described that I was feeling frustrated because the question was challenging.
Catching judgments: notice when you are labeling things (good/bad), use describe skills to see things as they really are. Remember that your emotion might not change, but it often becomes less strong when you catch judging.
D. I. S. T. R. A. C. T skills.
Do you know what the letters stand for?
Do something else
Imagine
Self-Soothe
Think about something else
Remind yourself
Ask
Count your breath
Take a break
What do your body parts do when using whole-body listening?
(eyes, ears, mouth, hand, feet, body, brain, and heart)
Eyes= look at the person talking.
Ears= both ears ready to hear/listening.
Mouth= quiet (not talking, humming, or making sounds)
Hands= quiet in lap, pockets, on desk, etc.
Feet= quiet on floor.
Body= faces the speaker.
Brain- thinking about what is being said.
Heart= caring about what the person is saying.
Which two skills can help you know what to do and how to get to the "wise mind"?
a) WHAT Skills
b) WHERE Skills
c) WHEN Skills
d) HOW Skills
a and d, the WHAT and HOW skills can help you get into the wise mind
questions like
Am I getting what I want in the long term?
Am I respecting (being kind & fair to) others?
Am I respecting (being kind & fair to) myself?
help you meet your........
WISE MIND GOALS
What is the goal of the DISTRACT Skills?
The goal is to COPE with distress without making the situation worse