Goals of Skills Training
What does it mean to have reduced awareness and focus/ what is an example of reduced awareness?
Not always aware of what you are feeling/why you get upset
Not knowing what your goals are
trouble staying focused on one thing at a time
How do we entertain misery or make the problem worse?
USE NO SKILLS
TRUE or FALSE: there can be 1 absolute truth
FALSE: there is no 1 absolute truth
What is the core skill central to DBT?
mindfulness!!!!
what does it mean to not judge?
notice but don't evaluate
acknowledge the harmful and the helpful without judging it
catch judgments!!!!
Don't judge the judging !! We all judge!
What does emotional dysregulation mean?
Fast, intense mood changes with little control and/or steady negative emotional state; mood-dependent behavior (i.e., behavior that matches the mood you are in, such as staying in bed when low)
What is the acronym for our options for solving any problem? (*hint I needed one to build my TV stand*)
S - solve the problem
C - change your relationship with the problem
R - radically accept the problem
E -entertain misery
W - worse (make it worse)
True or false: people can fail in DBT
FALSE -- people cannot fail in DBT
What does it mean to describe?
putting words to the experience (labeling with words)
describing only what you observe without interpretations (STICK TO FACTS)
EXAMPLE: "I feel my heart racing" OR "Im having the thought THAT"
Your friend is texting while driving -- which how skill are they disobeying?
STAYING FOCUSED -- doing one thing at once
let go of distractions!!
Name 3 problems to decrease with skills training (*hint there are 5)
1. reduced awareness and focus; confusion about self (e.g., not always aware of what you are feeling)
2. emotional dysregulation (e.g., fast, intense mood changes)
3. impulsivity (e.g., acting without thinking)
4. interpersonal problems
5. young person and family challenges
What skills can we use to problem solve? (*hint which three groups of skills)
1. interpersonal effectiveness skills
2. walking the middle path skills
3. use problem-solving skills from emotion regulation skills
TRUE OR FALSE: new behavior only has to be learned in 1 context
FALSE: new behavior has to be learned in all relevant contexts
throw yourself into the present moment
become one with whatever you are doing
get into the zone
fully experience the moment without being self conscious
experience even negative emotions fully to help your wise mind
TRUE or FALSE: all mindfulness skills are effective in every context (e.g., work, home, school, at a party)
FALSE -- you may need to play by the rules which vary across contexts
Name 3 behaviors we want to increase with skills training (*hint there are 5*)
1. core mindfulness skills
2. emotion regulation skills
3. distress tolerance skills
4. interpersonal effectiveness
5. walking the middle path skills
How might we change our relationship with the problem? (*hint which three groups of skills)
1. use emotion regulation skills
2. use distress tolerance skills
3. use mindfulness skills
Name and describe 1 DBT assumption
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 their own problems and they have to solve them anyway
there is no one absolute truth
people cannot fail in DBT
What is the difference between the WHAT and HOW mindfulness skills?
WHAT skills are the specific ACTIONS
HOW skills are the APPROACH (the attitude/mindset to make the actions effective)
Give an example of a judgment thought (*hint should) and replace it with a new description
or replace -- "they are a jerk"
they walked away while i was talking
we can get better at noticing where we are on the continuum (which mind we are in)
helps us understand which mind we are mostly driven by
can help us identify which skills we can use to help us move toward the mind we want to be in for the given context
What is an example of a time when it is best to be in reasonable mind?
doing taxes, doing chores, cleaning, and MORE
What is an example of a time when emotional mind is helpful?
When making art, being creative, performing arts, and MORE
What does it mean to observe?
wordless watching
observing inside and outside yourself using all 5 senses
"teflon mind" - letting experiences come into your mind and slipping out without holding on
not pushing away thoughts or feelings (letting them happen even when they are uncomfortable)
Describe a situation and give an example of thoughts coming from the 3 states of mind (reasonable, emotional, wise)
great job!