Mindfulness
The three states of mind in DBT
Reasonable Mind, Emotional Mind and Wise Mind
The biosocial theory says that emotional dysregulation comes from the interaction of biology (what you were born with) and ______
What is the ENVIRONMENT
This skill helps to increase positive emotions while reducing vulnerability to Emotion Mind by taking care of your mind and your body
What is the PLEASE skill
Mindfulness skills help us to
What is NOTICE THOUGHTS, FEELINGS and URGES before they become overwhelming.
Other answer: BE IN CONTROL OF YOUR MIND RATHER THAN YOUR MIND CONTROLLING YOU (through awareness and attentional control)
DBT stands for.....
What is Dialectical Behavioral Therapy
When your emotions are in control-when they influence and control your thinking and your behavior.
What is EMOTION MIND
This type of environment can dismiss or even punish emotional expression
What is an INVALIDATING ENVIRONMENT
Do things that you enjoy doing; making small changes in your life so that positive events will happen more often in the future and having a variety of activities to choose from
What is ACCUMULATING POSITIVE EXPERIENCES
Emotion Regulation skills help us to
What is REDUCE VULNERABILITY TO STRONG EMOTIONS, RECOGNIZE TRIGGERS and LEARN STRATEGIES TO COPE WITH DIFFICULTY EMOTIONS
Being aware of the present moment and focusing our attention on the here and now
What is MINDFULNESS
The 3 DBT "WHAT skills" are ____
Observe, Describe and Participate
This biological trait includes high sensitivity, intense reactions (going from 0 to 100) and slow return to baseline
What is EMOTIONAL VULNERABILITY
This skill helps us determine whether our emotional reactions fit the situation
What is CHECK THE FACTS
Distress Tolerance Skills help us to
What is REDUCE IMPULSIVITY and TOLERATE PAIN WITHOUT MAKING THINGS WORSE
The state of mind where you can see the value and balance both reason and emotion
What is WISEMIND
The 3 DBT "HOW" skills are ___
What is Don't Judge, Stay Focused (one-mindfully), Do What Works (be effective)
In DBT, strong emotions that are hard to control are called ___
What is EMOTION DYSREGULATION
This skill is useful for preparing yourself by rehearsing a plan ahead of time to better prepare for a stressful situation
What is COPING AHEAD
Interpersonal Effectiveness Skills help us to
What is MAINTAIN RELATIONSHIPS, SET BOUNDARIES, and ASK FOR WHAT YOU NEED
Name one assumption of DBT
(Multiple answers)
Examples: What is: People are doing the best they can; People need to do better, try harder, be more motivated to change; there is no absolute truth
The mindfulness skill where you put words to the experience: includes labeling what you observe without interpretations and judgements
What is DESCRIBE
Scenario: When Sally cries after getting a bad grade in school and her parent responds, "You're overreacting - it's not a big deal" - this is an example of
What is INVALIDATION
This skill involves doing the opposite of what your emotion urges you to do (when afraid --> face your fears; when you're in a bad mood --> do something fun).
What is OPPOSITE ACTION
Walking the Middle Path skills help us to
What is SEE MULTIPLE PERSPECTIVES and REACH COMPROMISES with people we care about
This describes how two things that seem like (or are) opposites can both be true
What is a DIALECTIC