Mindfulness
What are the three states of mind?
Wise mind, reasonable (logical) mind, and emotion mind
What does the P in ACCEPTS stand for?
PUSH AWAY
Assessing whether your emotional reaction fits the situation or circumstances
CHECK THE FACTS
Finding the kernel of truth in another person's perspective or situation; acknowledging that person's emotions, thoughts, and behaviors have causes and are therefore understandable.
What is VALIDATION
What are the 4 DBT modules?
emotion regulation, distress tolerance, interpersonal effectiveness, and mindfulness
What is DESCRIBING
Being kind to the self with soothing music, smells, pictures, and/or soft touch
What is SELF SOOTH
If you are going to do something that you know will be emotionally difficult, what emotion regulation skill can you use to prepare?
Cope Ahead
what interpersonal effectiveness skill can you use to maintain relationships?
GIVE
DAILY DOUBLE: avoiding mood altering substances is part of which skill? (hint: it is an acronym)
PLEASE
Which of the following is an example of someone not being mindful?
a. listening to a song all of the way through before making an opinion on it
b. deciding not to speak to someone because they haven't spoken to you
c. listening attentively when someone is speaking and not reacting until the person has finished
B. deciding not to speak to someone because they haven't spoken to you
DAILY DOUBLE: Name four different distress tolerance skills
self-soothe, ACCEPTS, ride the wave, TIPP, IMPROVE, mindfulness of current emotions, mindfulness
What skill entails doing things that challenge you so that you gain a sense of competence and achievement?
Building mastery
YOUR FRIEND ASKS YOU FOR "ANOTHER FAVOUR"... YOU FEEL LIKE YOUR ALWAYS BEING ASKED FOR SOMETHING. YOU WANT TO SAY "NO" THIS TIME BUT WANT TO BE CAREFUL NOT TO UPSET YOUR FRIEND. NAME A DBT SKILL THAT YOU COULD USE IN THIS SITUATION AND EXPLAIN WHY YOUR TEAM CHOSE THAT SKILL.s
several options are possible
What does dialectic mean in DBT
two things that seem opposite that can both be true at the same time
Viewing reality as it is, refraining from labeling experiences/individuals as good or bad.
What is Non-Judgemental
Letting go of fighting reality and understanding that there are some things that we can not change.
What is RADICAL ACCEPTANCE
What does the PLEASE skill reduce?
reduces vulnerability to emotion mind
Skill that teaches us how to respect ourselves
What is FAST
Who created DBT?
Marsha Linehan
What are the three HOW skills?
non-judgmentally, effectively, and one-mindfully
Give an example of using the M in IMPROVE. (what does it stand for and how do you use it?)
meaning making, any answer that talks about why it is important to go through the current situation
Why is building/accumulating positive experiences important?
It helps build resilience, the more positive experiences we have, the better we will be able to handle negative experiences.
Give an example of the "reinforce" from DEARMAN for asking your parent to take you to the movies
several answers. Any answer must include an aspect of the relationship with that person, cant be "it will make me happy so that is good for you"
The main dialectic in DBT is balancing what two things?
Acceptance and change