Mindfulness Skills
______ mind is ruled by your feelings and urges.
Emotional
True or False: DBT aims to replace problem behaviors with skillful behaviors.
True
This skill is replacing immediate negative events with more positive ones (_____ the Moment)
IMPROVE
When I work on my math homework, I am most likely using this state of mind.
Reasonable Mind
Being aware of the present moment and focusing our attention on the here and now
Mindfulness
the wisdom within each person; seeing the value of both reason and emotion; bringing left brain and right brain together; the middle path
Wise Mind
True or False: Dialectical = two opposite ideas can be true at the same time, and when considered together, can create a new truth and a new way of viewing the situation.
True
The distress tolerance skill teaches us ways to distract ourselves from a situation (activities...contributing...comparisons...emotions...pushing away...thoughts...sensations)
ACCEPTS
You yelled and cursed at a staff after they took the game away. This is an example you using your _____ mind.
Emotional
DBT stands for ...
Dialectical Behavior Therapy
Noticing your body sensations; paying attention; controlling your attention; practicing wordless watching
Observe
Mindfulness
This skill is being kind to the self with soothing music, smells, pictures, and/or soft touch
You decide to take a hot shower after getting into an argument with your guardian. You are using which distress tolerance skill?
Self-soothe (touch)
Viewing reality as it is, refraining from labeling experiences/individuals as good or bad.
Non-judgmental
Putting words on the experience; labeling what you observe; fact based
Describing
This module focuses on increasing one's ability to tolerate painful feelings and urges.
Distress Tolerance
DAILY DOUBLE: Labelling/weighing the + and the - of a situation
Pros and Cons
You don't want to go to school because you are tired and not in a good mood. You decide to go to school and you are told you can not play basketball in rec. Instead of arguing you accept it because you know the rules are out of your control. You distress tolerance skill are you using in this situation?
Radical Acceptance
This distress tolerance skill is when you volunteer to clean up your neighbors back yard or help your sibling with their homework.
ACCEPTS - Contribution
Fully entering into the present moment; becoming one with whatever you are doing; go with the flow
Participating
DBT consists of what 4 modules?
Distress Tolerance
Mindfulness
Interpersonal Effectiveness
Emotional Regulation
This skill is letting go of fighting reality and understanding that there are some things that we can not change.
Radical Acceptance
You are really upset at a friend. You turn on a funny movie to distract yourself from the stress. You are using what distress tolerance skill in this example?
ACCEPTS - creating different EMOTIONS
We have covered these two modules of DBT.
Mindfulness and Distress Tolerance