Scenarios
Jane's friend hasn't spoken to her in a week. She thinks "she doesn't like me anymore". What are some action urges associated with this negative thought?
Any negative interaction like "block her, stop being friends, yelling at her"
When a person is consumed by their emotion, it can take over making it more difficult to think rationally about consequences. This is what state of mind?
What is the Emotional Mind?
The PL in PLEASE Skills stands for this skill to take care of your body.
What is treat PhysicaL Illness?
These are URGES that are associated with the emotion of fear.
What is escaping and/or avoiding?
Being mindful can help focus your attention and therefore make you more effective and productive.
True
Jacob has had a long, exhausting week. Today, he has only had 4 hours of sleep and decided to skip lunch to prioritize balancing work. Jacob's coworker, Paul, walks past Jacob's desk without saying hello or making eye contact. Jacob thought to himself, "Paul hates me. I must have done something stupid in yesterday's meeting. Nobody respects me here." What are the vulnerability factors in this scenario?
What is having 4 hours of sleep and skipping lunch?
What is the name of the skill where you breathe in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds, and hold for 4 seconds?
Box breathing
ABC PLEASE is meant to ___________ positive emotions and _________ vulnerability to Emotional Mind
increase, reduce
What is an example of the opposite action of fear?
Approach/Face your fear
T or F: You should ignore any emotion that comes up instead of experiencing it
False: Experiencing your emotions is the first step needed before you can change it.
Your boyfriend/partner/wife is flirting with someone else and you MINDFULLY notice that you are feeling jealous.
After a few minutes, you decide to do the opposite action for jealousy. What options could you do?
Various options that are behaviors indicating "letting go of controlling"
Ex. avoid snooping, using a relaxation skill, etc.
What are the three "What" skills of mindfulness in DBT?
Observe, Describe and Participate.
T or F: To successfully practice Building Mastery, it has to be an activity you like!
FALSE!
Learning how to do something new isn't always fun. It is hard! (Brene Brown has a phrase FFT)
What is Opposite Action?
A skill that consists of acting opposite to an emotion's action urge.
True or False: the ABCs of ABC PLEASE stand for
Accomplishing pleasant activities
Balancing emotions and
Coping in the moment
False
Shay and their parent are interested in accumulating positive experiences together. What are THREE examples of pleasant activities they can do?
Getting ice cream, going for a walk, planning a family trip, playing a board game, watching a movie together, visiting friends or relatives, joking around and being silly, taking a class together, etc
You are decided on going to college or going back to school. While reviewing your options, you ONLY consider the cost, the location, and proximity to your parents. Is this an example of Emotion Mind, Wise Mind, Reasonable Mind?
Reasonable mind
How does eating healthy food help improve your mood?
Sugary food can make you feel more tired and irritable while foods likes fiber give you energy.
Opposite action works best when
the emotion does not fit the facts OR the opposite action is done all the way
T or F: When faced with a hard problem or situation, you need to problem solve first and then check the facts of what happening in a situation.
F: you need to check the facts before you problem solve
A teenager is nervous about an upcoming exam, while a parent is worried about having a difficult conversation with their teen. Both imagine how the situations might go, plan effective responses, and mentally rehearse using their coping skills. Which ABC PLEASE skill are they practicing?
Cope Ahead (C)
A parent notices the thought, "My teenager never listens to me." Instead of reacting, they recognize it as a judgement and focus on the facts. Which DBT mindfulness skill are they practicing?
Nonjudgmentally (a "How" skill)
What are 2 of the 5 steps to do if you want to make a change in how you eat in order to improve your mood
1. Observe how certain foods affect your mood (both negatively and positively).
2. Notice whether you are eating too much or too little.
3. Start thinking about changes.
4. Start small.
5. Notice the effects of eating well on your mood.
What is the opposite action of guilt?
Face the music- approach the person, experience the guilt, apologize, and repair the relationship
True or False: Reasonable mind is better than emotion mind.
False
One is not necessarily better than both, we ideally want to contact and utilize our wise mind which considers both.