DBT
What does DBT stand for?
Dialectical Behavior Therapy
Mindfulness is
* being focused on the present moment * here and now * being fully aware * without judgement
The three "What" Skills are
1) Observe 2) Describe 3) Participate
Name the three "how" skills:
1) Catch your judgements 2) Focus 3) Use Wise Mind
Name the skill: When you are eating, eat. When you are walking, walk.
Focus/Mindful
Distress Tolerance is...
Learning to cope with painful events.
The three mindfulness skills are:
1) Wise Mind 2) "What" Skills 3) "How Skills
Why do we use "what" skills?
To fully participate in what we are doing.
How skills are:
* HOW we practice mindfulness
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
Emotion Regulation is
understand and improve my emotions
Wise Mind is the balance of what two other states of mind?
* Emotion Mind * Fact Mind
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
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
Someone eats mindfully by:
* Experiencing the food * ONLY eating * Slowing down * Noticing the many textures, smells, appearance, tastes, and sounds of the food
What are the four modules of DBT?
Mindfulness Distress Tolerance Emotion Regulation Interpersonal Effectiveness
Emotion Mind is...
* Driven by emotions * passionate * can be intense * can cause us problems if not balanced * Feelings
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
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
Focusing/Mindful
Name THREE types of mindfulness practices we have practiced when opening and closing class
* Mindful Games * Short Body Scan * Long Body Scan * Bell Sound Mindfulness * Awareness of Breath
DBT will help me...
build a life worth living
Fact Mind is...
* Logical * fact based * scientific * Planned * Calculated * Thoughtful
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
Using Wise Mind 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
Who is are the best counselors?
Mr. Anglin and Ms. Skiff!!!