INTRO TO DBT AND MINDFULNESS

DBT

100

What does DBT stand for?

Dialectical Behavior Therapy

200

Distress Tolerance is...

Learning various skills to cope with painful events.

300

cheerleading statements help you...

build yourself up, positive thinking

400

What is a TIP skill?

TIPP stands for – Temperature –Intense Exercise –Paced breathing and – Paired muscle relaxation

500

finding meaning is an example of...

distress tolerance 

IMPROVE skill

DBT 2

100

Mindfulness is

focusing on the present moment

200

Doing the opposite of what you feel or the opposite of acting on your urges

Opposite Action

300

how do you know your being judgmental? 

labeling people or showing black and white thinking

400

Emotion Mind is...

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

500

Reasonable Mind is...

* Logical * fact based * scientific * Planned * Calculated * Thoughtful

DBT 3

100

The three "What" Skills are

1) Observe 2) Describe 3) Participate

200

what does please stand for?

treat PhysicaL illness, balance Eating, Avoid mood altering drugs, balance Sleep, get Exercise 

300

Name the skill... * Step back and be aware of the experience * Notice without judging or labeling * Taking in information and noticing new things 

OBSERVE

400

IMPROVE is...

Imagery, Meaning, Prayer, Relaxation, Observe One-Thing in the moment, Vacation, Encouragement

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

DBT 4

100

Name the three "how" skills:

1) Non-judgmentally 2) One-mindfully 3) Effectively

200

Draw the Pros and Cons quadrant. Why is this used?

To help make informed decisions, balance thinking, weigh all possibilities and think through outcomes/consequences.

300

Wave Surfing:

Persevering through an urge or emotion without acting on it 

400

when you accept reality (even when difficult)

radical acceptance

500

Name 3 ways you can accumulate positives...

1. 2. 3.

BONUS

100

when your focused on 1 thing (and purely one thing)

One-Mindfully

200

what is willfulness?

not facing reality,not wanting to change or get help

300

What is a SMART goal?

Specific, Measurable, Achievable, Relevant, and Time-Bound.

400

Three Functions of Emotions

Give us information

Communicate and influence others

Prepare and motivate and drive us to action

500

Demonstrate a mindfulness exercise for the group

(i.e. deep breathing, body scan, yoga, meditation, etc)