Mindfulness
Non-judgmentally
One-mindfully (one thing at a time)
Effectively
Goal of Distress Tolerance
Goal(s) of Emotion Regulation
1.Understand the emotions that you experience
2.Reduce emotional vulnerability and stop unwanted emotions from starting in the first place
3.Decrease the frequency of unwanted emotions
4.Decrease emotional suffering; stop or reduce unwanted emotions once they start
Goal(s) of Interpersonal Effectiveness
Doing what works so that you can…
– build/keep relationships,
– get your needs/wants met,
– and feel good about yourself while doing it!
Blue, Green, Yellow, and Red
What you do when you are being mindful.
Observe
Describe
Participate
Crisis survival and acceptance.
Changing how you feel is impossible. (True/False)
False
Using your words and actions to show that you understand the other person’s thoughts and feelings about the situation is called ______.
Mindfulness
State of mind you are in when emotions are in control.
Emotion mind
Example of self soothe with sense of taste.
Favorite snack, etc.
Example of Cope Ahead.
Making sure you get a good night's sleep and eat a healthy breakfast before a math test, etc.
An example of an "I" statement.
I feel _____ when _____.
Ms. Sarah's favorite smell.
Babies :)
State of mind you are in when you are planning and making decisions based on fact.
Reasonable or rational mind.
Radically accepting something means you believe it is a good/positive thing. (True/False)
False!
Building mastery is about doing something easy that you know you are good at. (True/False)
False. Building mastery is about doing something HARD that you can achieve.
The best kind of statements to use when you want to ask someone for something.
"I" statements.
A type of thinking that happens when a person considers opposite points of view and acknowledges that parts of each side can be true at the same time. The opposite of polarized thinking.
Example: You have a disagreement with someone AND are still friends.
Dialectical thinking.
Balanced state of mind.
Wise mind.
5 Options for every problem.
1.Figure out how to solve the problem.
2.Change how you feel about the problem.
3.Accept it.
4.Stay miserable (no skill use)
5.Make things worse (act on impulsive urges)
What it is called when you interrupt the emotion wave by NOT acting on your emotion urge.
Opposite Action.
When to use DEAR MAN skills.
When you want to get your needs/wants met.
DBT is based on this theory that says that biologically emotionally sensitive people, who are in an invalidating environment, have a hard time staying in charge of their emotions.
Biosocial theory