DBT
Core Mindfulness
"What" Skills
"How" Skills
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
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
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
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
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
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