Mindfulness
What is mindfulness?
Paying attention to the present moment, without trying to change it or judging it
What do emotions do? What is the purpose of them?
Motivate us or our behaviors, communicate to others, communicate to ourselves (signaling important information about a situation)
Give an example of one acronym used for interpersonal effectiveness in DBT.
DEARMAN, GIVE, FAST
What is urge surfing?
A technique for managing unwanted behaviors. Rather than giving in to an urge, a person learns to ride it out, like a surfer riding a wave. After a short time, the urge will pass on its own.
What does DBT stand for?
Dialectical Behavior Therapy
What are two key elements of mindfulness? (hint: they both start with 'A')
Awareness and acceptance
What is opposite action?
Acting opposite to how you feel as a way to avoid emotional urges
What is validation?
Acknowledging that a person's thoughts, behaviors, and emotions have causes and are therefore understandable; finding a kernel of truth in someone's perspective or situation
What does the skill TIPP stand for?
Temperature, intense exercise, progressive muscle relaxation, paced breathing
What does dialectic mean?
Two opposing things or ideas existing at the same time
List at least 2 benefits of mindfulness.
Decreased depression/anxiety, improved memory/focus, more resilience to stress, greater satisfaction in relationships, less overthinking, increased ability to manage emotions
Give 3 examples of opposite action.
ex: 1. Depressed, wanting to isolate, making plans with friends
2. Angry, wanting to punch a hole in the wall, listening to calming music or meditating
3. Anxious, wanting to self-harm, doing your makeup
What does the DEAR in DEARMAN stand for?
Describe, Express, Assert, Reinforce
What does 1 letter of the acronym ACCEPTS stand for?
Activities, Contribution, Comparison, (different) Emotions, Pushing Away, (other) Thoughts, Sensations
Give an example of something from your life you can practice radical acceptance with (1 example from each team member).
:)
What is the 5, 4, 3, 2, 1 grounding technique?
5 things you see, 4 things you can feel, 3 things you can hear, 2 things you can smell, 1 thing you can taste - paying attention to your senses to bring you back to reality
Name 2 things that make it hard to regulate your emotions.
Biology, lack of skills, reinforcement of emotional behavior, moodiness, emotional overload (reaching a breaking point), myths of emotions (i.e. it is "bad" or "weak" to have emotions)
What does the MAN in DEARMAN stand for?
(Stay) Mindful, Appear Confident, Negotiate
What is radical acceptance?
Accepting something fully without judgment. It does not require liking or approving of something.
What are the 4 key components of DBT?
Mindfulness, distress tolerance, interpersonal effectiveness, and emotion regulation (AKA all of the categories in this game!)
What is wise mind? What are the two things that make up wise mind?
Being able to combine emotions and reason; emotional mind AND reasonable OR logical mind
What is "check the facts"?
A skill to help you determine whether your emotional responses are fitting to the current situation (what is the emotion? the circumstances? my interpretation? other possible interpretations?)
Act out an example of using DEARMAN.
:)
Give 3 examples of things out of your control and 3 examples of things in your control.
Out of your control: how others respond, what others think, the weather, things from the past
In your control: How you take care of yourself, your actions, how you handle your feelings
DAILY DOUBLE: What is the overarching goal of DBT?
To help people create/develop "a life worth living"