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 two of our DBT group rules

Information from session is confidential

Don't come to session drunk or high

If you miss more than 5 groups, you have dropped out

Do not discuss risk behaviors with peers

No cliques or dating relationships

No disrespect or mean behavior toward others

200

Define Validation

Communicating to someone else that their thoughts, emotions, behaviors in a given situation make sense or are valuable

200

The two types of mindfulness skills are:

"What" Skills and "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

What is biosocial theory?

Bio: emotional sensitivity, emotional reactivity, slow return to baseline

Social: environmental invalidation

300
"wise mind" or dialectical thinking 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

What is a dialectic?

Two opposing ideas that can exist together and create a new truth

400

What are the four skills 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 we have practiced when opening group

* Progressive Muscle Relaxation * Drawing * Mindful Games * Gratitude Mindfulness * Watching Videos * 5 Senses Mindfulness * Short Body Scan * Scavenger Hunt * Bell Sound Mindfulness * Awareness of Breath

500

DBT will help me...

build a life worth living

tolerate painful emotions

become more mindful

improve my relationships etc!

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

What is the fundamental dialectic in DBT? Balancing ________ and _________

ACCEPTANCE and CHANGE

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