ABC
Each team member identify one way you accumulated one positive over the past week.
What does the last E stand for?
get Exercise
If one is feeling angry, how would they act opposite?
gently avoid the person you are angry with; take a time out and breathe; be kind rather than mean or attacking
What is step 1 in checking the facts and problem solving?
Describe the problem situation.
Why is it important to take charge of your emotions?
Intense emotions are difficult to manage
Difficulties contolling these emotions often lead to problematic behaviors that affect you and those around you
Problematic behaviors are often ineffective solutions to intense emotions
What does ABC stand for?
Accumulating positive experiences
Build mastery
Cope ahead
What does the first E stand for?
balance Eating
If one is feeling sad, how would they act opposite?
get active; approach, don't avoid; build mastery and increase pleasant activities
What are steps 2 and 3 in checking the facts and problem solving?
2. Check the facts
3. Identify your Goal in solving the problem
What are 2 goals of Emotion Regulation?
Understand the emotions that you experience
Reduce emotional vulnerability and stop unwanted emotions from starting in the first place
Decrease the frequency of unwanted emotions
Decrease emotional suffering; stop or reduce unwanted emotions once they start
What are the 2 ways to accumulate positives?
Short term and long term
What does the A stand for?
Avoid mood-altering drugs (that are not prescribed)
If one is feeling fear/anxiety, how would they act opposite?
approaching events, places, tasks, activities, people you are afraid of, over and over; confront
What are some questions that can assist you with step 2 (check the facts)?
Are you interpreting the situation correctly? What is the probability of the worst happening? Are you thinking in extremes (all-or-nothing)?
What day of the week does Halloween fall on this year?
Monday
What does it mean to "build mastery"? Give an example.
Doing at least one thing each day to feel competent and in control of your life. The idea is to challenge yourself a little, get better at something, or cross something off your "to-do" list.
What does the S stand for?
balance Sleep
What does "acting opposite" mean?
act opposite to the action urge when the emotion is doing more harm than good
What are steps 4-7?
4. Brainstorm lots of solutions
5. Choose a solution that is likely to work
6. Put the solution into Action
7. Evaluate outcomes
What is the first name of all group members present today?
...
What are the steps to Cope Ahead?
1. Describe a situation that is likely to creat negative emotions.
2. Decide what DBT skills you want to use in the sitation.
3. Imagine the situation in your mind as vividly as possible.
4. Rehearse coping effectively in your mind.
Describe what the P and L take part in?
treat PhysicaL illness
When does opposite action work best?
the emotion does not fit the facts
the opposite action is done all the way
What is something you can do if you cannot decide on a solution?
Make a pros and cons list
What was the name of the therapist that led group with Lacey last week?
Brooklyn