DBT
Core Mindfulness
"What" Skills
"How" Skills
BONUS
100
What does DBT stand for?
Dialectical Behavior Therapy
100
Mindfulness is
* being focused on the present moment * here and now * being fully aware * without judgement
100
The three "What" Skills are
1) Observe 2) Describe 3) Participate
100
Name the three "how" skills:
1) Non-judgmentally 2) One-mindfully 3) Effectively
100
Name the skill: When you are eating, eat. When you are walking, walk.
One-Mindfully
200
Distress Tolerance is...
Learning to cope with painful events.
200
The three mindfulness skills are:
1) Wise Mind 2) "What" Skills 3) "How Skills
200
Why do we use "what" skills?
To fully participate in what we are doing.
200
How skills are:
* HOW we practice mindfulness
200
When we being mindful of our senses in an experience we focus on:
* What we see * What we hear * What we feel/touch * What we smell * What we taste
300
Thinking dialectically is...
* balancing both sides * no one person is wrong or right * the middle path * compromise * all perspectives are valid and considered * flexible thinking
300
Wise Mind is the balance of what two other states of mind?
* Emotion Mind * Reasonable Mind
300
Name the skill... * Step back and be aware of the experience * Notice without judging or labeling * Taking in information and noticing new things * Being aware of teflon mind vs. velcro mind
OBSERVE
300
Non-Judgmentally is:
* Things are not good or bad * looking at JUST the FACTS * Letting go of what is "fair" or "unfair", "right" or "wrong", what we "should" do/think, or shouldn't * Not judging because judgments make emotions WORSE
300

Activities, Contributing, Comparison, Emotions, Pushing away, Thoughts, Sensations

What is Distract with Accepts

400
What are the four modules of DBT?
Mindfulness Distress Tolerance Emotion Regulation Interpersonal Effectiveness
400

Emotion Mind is...

* Driven by emotions * passionate * can be intense * can cause us problems if not balanced * Feelings

400
DESCRIBE is: * Using words to represent what you observe * Sensing and evaluating what you are experiencing * Noticing and knowing what you are thinking is JUST a thought, and not necessarily a fact How can describe help us?
* Gets you out of the haze * Gets you grounded * Forces us to take a pause from our immediate reactions and feelings
400
Name the skill: * Doing one thing at a time with full attention * Letting go of distracting thoughts, feelings, or actions * Concentrating your mind * Doing one thing at a time
One-Mindfully
400

Name THREE types of mindfulness practices

* Drawing * Gratitude Mindfulness * Intention Mindfulness * Walking Mindfulness * Short Body Scan * Long Body Scan * Awareness of Breath

500
DBT will help me...
build a life worth living
500
Reasonable Mind is...
* Logical * fact based * scientific * Planned * Calculated * Thoughtful
500
What does it mean to participate:
* Being in the zone * Completely being one with an experience * Fully and completely being a part of what we are doing
500
Being EFFECTIVE is...
* Doing what works in the situation * Not always what you want to do * Doing what will make things better, emotions aside * Acting skillfully * Keeping the eye on the prize
500

Find the gray in black and white. "And" rather than "but"

What is dialectics

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