Mindfulness
What is Mindfulness?
Mindfulness is intentionally living with awareness in the present moment without judging or rejecting the moment and without attachment to the moment
When you are checking to see if your emotional reaction fits the facts of the situation you are practicing what skill?
What is TIPP
Tip the temperature, intense exercise, paced breathing, progressive muscle relaxation
What are the components of DEARMAN
Describe, Express, Assert, Reinforce
Double points if you name (mindful, appear confident and negotiate)
What is validation
Acknowledging the other persons emotions/thoughts/behavior is understandable
What is Wise Mind
The balance between reasonable mind and emotion mind. Wise mind is the wisdom within you that brings both the reasonable and emotion mind together.
What are the components of the PLEASE skill
Treat Physical Illness, Balance Eating, Avoid Mood Altering Substances, Balance Sleep, Get Exercise
Define Radical Acceptance
Radical acceptance is when you stop fighting reality, stop responding with impulsive or destructive behaviors when things aren't going the way you want them to, and let go of bitterness that may be keeping you trapped in a cycle of suffering
DOUBLE JEOPARDY What is the GIVE and FAST skill
Used for keeping the relationship (Be Gentle, Act Interested, Validate, Use an Easy Manner)
Keeping respect for yourself (Be fair, no apologies, stick to values, be truthful)
What does DBT stand for?
Dialectical Behavioral Therapy
Name the 3 "What" Skills
Observe, Describe, Participate
What is the opposite action for anger
Gently avoid the person you are angry with rather than attacking, take a time out and breathe, be kind.
ALL THE WAY- imagine understanding/empathy for the other person, change your posture, change your body chemistry
DBT pros cons has you outline BOTH the pros/cons of acting on and resisting the crisis urge
Describe two important factors that help forming friendships.
1. Remember All People Are Loveable
2. Look for People Who are Close By
3. Look for People with Similar Interests
4. Work on your Conversation Skills
5. Express Liking
6.Join an Ongoing Conversation
7. Figure out if a group is open/closed
Name three group rules?
4 miss, confidentiality rule, no use of phones in group, do not come to sessions under the influence of substances, come to group on time/stay until the end of group, complete weekly homework, be respectful towards others, be mindful of triggering topics, have your camera on if you are participating via zoom
Name the 3 "How" Skills?
Nonjudgmentally, one-mindfully, effectively
What are 3 factors that make it hard to regulate your emotions?
Biology, Lack of skill, Reinforcement of emotional behavior, Moodiness, Emotional Overload, Emotion Myths
What are the components for Wise Mind ACCEPTS
Activities, Contributing, Comparisons, Different Emotions, Pushing Away, Thoughts, Sensations
Describe the Dime Game
Factors to consider when deciding how firm you want to be in your request to ask for something or saying no
Why is DBT homework so important?
To reinforce application of skills learned in group outside group
Describe 3 ways to practice mindfulness?
Answers could be: intentionally paying attention to the moment, meditation, contemplative prayer, mindful movement, visualization/imagery exercises, deep breathing, using your 5 senses, observing the moment, describing what you notice, engaging in a task one-mindfully, practicing non-judgement and MANY MORE!
DOUBLE JEOPARDY! Describe the problem solving steps
1. Identify and describe the problem
2. Check the facts
3. Identify your goal
4. Brainstorm solutions
5. Choose a solution
6. Put the solution into action
7. Evaluate the results (go back to step 5 if needed)
DOUBLE JEOPARDY What are the components for Improving the Moment
Imagery, Meaning, Prayer, Relaxing, One thing in the moment, brief vacation, self-encouragement and rethinking the situation
What are the 3 goals in interpersonal situations?
Objective effectiveness (getting what you want from another person), relationship effectiveness (keeping and improving the relationship) and self respect (keeping or improving self-respect)
DOUBLE JEOPARDY Define dialectics?
Opposites can both be true AND that there is more than one way to see a situation or solve a problem