Me, Myself, and I
This is when you take a bad situation and look at it in a positive way, from a new perspective.
What is reframing?
Seeing and hearing things that aren't actually there (visual or auditory).
What are hallucinations?
Being present in the immediate ("here and now") situation, observing, nonjudgmentally and without psychological attachment.
What is Mindfulness?
What the DBT acronym GIVE stands for and what this technique is meant to achieve.
What is Gentle, Interested, Validate, Easy (GIVE) and it is used for relationship effectiveness.
This is the first step to change.
What is Understanding?
An example of overt messaging that affects one's self esteem and self worth for a child would be this.
Answer could be: What is taunting from other children or bullying?
Other answers approved by facilitator.
Your brain activates this when you are reminded of a traumatic event as if it were happening right now, as opposed to being a memory.
What is your the brain's adrenaline response?
"Adrenaline response" is enough to get the points.
Additional info: this is the fight/flight/freeze system.
These are sets of simple strategies that can help you detach from emotional pain (e.g., anxiety, anger, sadness, self-harm). It is basically a way to distract yourself by focusing on something other than the difficult emotions you are experiencing.
What is Grounding?
Additional Info: You may also think of grounding as centering, distracting, creating a safe place, or healthy detachment.
An example of DBT's Check the Facts.
Answer should simply include examining one's assumptions to see what is true (fact) and what might not be for improved emotional regulation.
To acknowledge the realities of a situation, while not fighting "what is" nonjudgmentally. Not approval. Acknowledging one's experience.
What is Acceptance?
This would be an example of implicit messaging that affects how a child might see themselves (their self worth or self esteem).
Answer could be: What is a parent modeling/making comments about their own body in front of their son or daughter?
Other answers approved by facilitator.
A feeling of electricity in the body or of bugs on the skin (tactile).
What are hallucinations?
Explain the relationship between Meditation and Mindfulness.
What is that Meditation is a type of (or pathway to) practicing mindfulness and mindfulness does not necessarily mean meditation?
Facilitator will judge the answer given. You can practice mindfulness in many ways that have nothing to do with meditation.
What DBT's PLEASE stands for and what it's used for.
What is Treat PhysicaL Illness (PL), Eat healthy (E), Avoid mood-altering drugs (A), Sleep well (S), and Exercise (E), and it is used to (answer should explain something to the effect of) help your body manage your emotions (an Emotion Regulation skill)?
These are the #1 reason for relapse.
What are strong emotions?
Guilt is adaptive because ...
What is … it helps us change?
Name the delusion type: "People are out to get me."
What is a paranoid delusion?
Accepting life on life's terms and not resisting what you cannot or choose not to change. Saying yes to life, just as it is.
What is Radical Acceptance?
An extreme form of magnification that involves taking a situation and continuing to build it and build it and build it in our minds into a calamity with dire consequences.
What is Catastrophizing?
Additional info: In some therapies, this may be referred to as Terrible-izing or even some other terms. Facilitator may accept other versions.
Give an example of the "I" in DBT's TIPP.
Answer should be an example of Intense exercise (I).
It's your non-audio daily double: To double your points, give an example of each piece of the TIPP acronym.
How we view ourselves today is a product of our own thoughts/internal narrative, our own value judgments. We construct it ourselves, and thus the good news is that ...
Answers should be something about how we also have the power to change it.
These form a web that traps someone in a cycle with their trauma.
What are Stuck Points?
Additional info: Stuck points tend to be related to five main categories: thoughts about safety, trust, power or control, self-esteem, and intimacy.
Give an example of Earthing.
What is (answer should include some form of example of earthing, such as taking off your shoes and wiggling your toes in the dirt or feeling the grass under your feet)?
Just like in Wise Mind or Clear Mind one is finding balance or "the gray area" to make solid decisions, GIVE and DEAR MAN may be balanced to achieve this DBT skill.
Give an example of advice versus an "I"-Statement.
Answer ideally will show how advice can be off-putting while an "I"-Statement is one's own experience or opinion, which is true for the individual speaking. As long as the answer shows advice or generalized "we"-statements switched to an "I"-Statement, you get the points.