In Relationships...
This skill helps you to maintain/keep relationships
What is one example of how you use this skill in your relationships?
What is the DBT 'GIVE' skill
G = gentle manner ( no threats, attacking etc.)
I = acting interested (being mindful of timing/location/distractions, active listening)
V = Validation
E = easy manner (humor can help)
Your brain consumes about what percentage of the body's total oxygen/energy? We discussed this last time.
Also, guess about how many neurons there are in the brain. Think Milky Way stars.
What is about 20% (that's a lot).
What is about 86 billion neurons (brain cells acting as 'information messengers' using electrical impulses and chemical signals to form complex networks controlling everything we think, feel, and do, from sensing the world and moving muscles to forming memories and processing thoughts.)
Doing 'just what is needed' in the moment, is an example of what?
Bonus: Which module is this from?
What is willingness.
What is Distress Tolerance, (Radical) Acceptance
In what ways are you willing/practicing willingness?
In what ways are you willful?
Who created DBT?
Who is Dr. Marsha Linehan, developed in the 80's, first published in the early 90's
List the planets in our solar system.
What is Mercury, Venus, Earth, Mars, Jupiter, Saturn, Uranus, Neptune, *Pluto*
Physical, emotional/mental, material, time/energy--these are examples of categories/types of _____, that are necessary in relationships
List one example for each
What is an example of _____ in your relationship(s)?
What are boundaries
Physical: proximity, touch
Emotional/Mental: opinions, topics of conversation, values, patterns of response (e.g. justifying, dismissing)
Time/Energy: plans, contact, favors
This critical action helps your brain with 'waste removal' and memory consolidation.
What is it?
What is sleep.
'Waste removal': A fluid-based cleaning system flushes out metabolic waste that build up during the day.
Memory consolidation: Sleep strengthens new memories and integrates them with existing knowledge, making learning more effective.
What does your current sleep hygiene look like?
Source: https://www.heart.org/en/healthy-living/healthy-lifestyle/sleep/sleep-your-way-to-a-smarter-brain#
In DBT Mindfulness, it provides skills for what to do, and how to practice mindfulness.
What are they?
Identify a recent time you practiced being mindful/mindfulness--what did you do?
What is the 'what' skills: observe, describe and participate, and the 'how' skills, non-judgmentally, one thing at a time, effectively.
CBT was developed by Dr. Aaron Beck in which decade?
What is the 1960's
I have cities, but no houses. I have mountains, but no trees. I have water, but no fish. What am I?
What is a map
In relationships, this pattern of engaging is the chronic neglect of self in an attempt to gain approval, love, validation or self-identity through another person.
It may look like:
Difficulty setting boundaries/ fear of saying 'no'
Hyperfocus on how others perceive you/what people think of you/how people will respond to you
Attempting to control, change or fix someone
Accepting/allowing harmful behaviors, as long as you stay together
Feeling responsible for the well-being, feelings or actions of others
What is codependency
Codependency can create the false beliefs that:
Worth comes from/is determined by what others think of you
You must deny, repress parts of yourself to be chosen
This increases activity in parts of the brain that have to do with executive function and memory and promotes the growth of new brain cells.
What is it?
What is exercise
Source: https://www.health.harvard.edu/mind-and-mood/a-workout-for-your-brain
What are you doing to 'work out' your brain?
This can also include 'cognitive training,' social engagement, mindful practices
Doing things that make you feel competent and effective to combat feelings of helplessness and hopelessness, is called what, and is part of what skill?
How have you done this in the past? Currently?
What is 'building mastery,' part of the Emotion Regulation skill ABCPLEASE, which helps reduce vulnerability to emotion mind
Who were they?
Who is Sigmund Freud
From Austria, a neurologist, he developed psychoanalysis, unconscious mind-free association, structural model of personality (Id, Ego, Superego), psychosexual stages, explored dream interpretations
This organization has more current members that the UN.
It was founded in Europe in 1904.
Hint: vuvuzelas
What is it?
What is FIFA
International Federation of Association Football
These three things are present, and critical, to identify and communicate in relationships; we have talked about two of them before.
The third one begins with an 'E'
What are they?
What are needs, wants and expectations
Needs: foundational elements required for a healthy, sustained relationship--they're about what allows you to feel secure and emotionally connected. E.g. Honesty, trust, mutual respect/responsibility, communication
* Unmet needs, over time, can create increased conflict, resentment, distress. Emotional/relational disconnect
Wants: Preferences, things that elevate the relationship. E.g. doing more/certain shared activities together
*Unmet wants often lead to disappointment versus destruction
Expectations: internalized beliefs, assumptions, thoughts about how we, and/or the other person should engage in the relationship. Expectations around behaviors that relate to needs/wants.
95% of ______ is produced in your gastrointestinal tract.
* it's something we talked about during last jeopardy game, under 'the brain'
What is Serotonin
Source: https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626
Serotonin is a neurotransmitter that helps regulate sleep and appetite, mediate moods, and inhibit pain. Since about 95% of your serotonin is produced in your gastrointestinal tract, and your gastrointestinal tract is lined with a hundred million nerve cells, or neurons, it makes sense that the inner workings of your digestive system don't just help you digest food, but also guide your emotions. What's more, the function of these neurons — and the production of neurotransmitters like serotonin — is highly influenced by the billions of "good" bacteria that make up your intestinal microbiome. These bacteria play an essential role in your health. They protect the lining of your intestines and ensure they provide a strong barrier against toxins and "bad" bacteria; they limit inflammation; they improve how well you absorb nutrients from your food; and they activate neural pathways that travel directly between the gut and the brain.
Studies have compared "traditional" diets, like the Mediterranean diet and the traditional Japanese diet, to a typical "Western" diet and have shown that the risk of depression is 25% to 35% lower in those who eat a traditional diet.
This skill, in heightened/highly distressing moments, teaches distraction...
What is it? Identify as many of its parts as you can.
Give an example of how you have used this skill.
DBT Distress Tolerance
Distracting with Wisemind ACCEPTS
A: Activities
C: Contributions
C: Comparisons
E: (changing) Emotions
P: Pushing away
T: (replacing/changing) Thoughts
S: Sensations
Known for operant conditioning and behaviorism--who is he?
Who is B.F. Skinner
American psychologist
Operant conditioning: behavior is shaped by its consequences (reinforcement and punishment)
Experiments with animals
Had the philosophical stance that behavior, not internal mental states, should be the focus of scientific study.
Theoretical foundation for ABA (applied behavioral analysis)
There a four of these styles.
What are they?
Which one resonates with you/in your relationship(s)?
What is secure, anxious, avoidant, disorganized attachment styles
Secure Attachment--trusting (being valued, worthy of love), communicate openly, honestly, practices emotion regulation, independence and closeness
Anxious Attachment: fear of rejection and abandonment, seeks reassurance, but often struggles to trust even when it's given, hypervigilant to people's emotional states, struggles to set boundaries, may engage in conflict to 'feel close,' emotional reactive when triggered
Avoidant Attachment: may struggle with identifying/expressing feelings, can lack empathy/struggle to understand the needs of other, desires connection, but doesn't actually understand how to connect/be close, may 'ghost' or withdraw if a relationship gets too close, difficulty dealing with conflict, unrealistic expectations of partners
Disorganized (Fearful-Avoidant): inner experience is chaotic and confusing at times--push/pull, difficulty trusting others or self, behaviors can be unpredictable, romantic relationships can be overwhelming/triggering
These actions reduce stress, improve mood, enhance brain structure, promote flexibility and resilience.
This is critical for both mental and physical health.
The absence of this can lead to worsening mental, and physical health symptoms.
What is social connection and interactions.
Do you feel socially connected?
What do you do to engage in social connection?
Source: https://depts.washington.edu/mbwc/news/article/social-connection-and-brain-health#
There are many acronyms in DBT.
List an many as you can...and what each (or as many as you can) letter stands for.
Which skill have you used most often/find most effective/helpful?
DT: STOP, TIPP, ACCEPTS, IMPROVE
ER: DEARMAN
IE: FAST, GIVE, DEARMAN
A psychiatrist known widely for the following:
Analytical Psychology
Collective Unconscious
Archetypes
Individuation
Who is Carl Jung
In the allotted time, identify as many of the 50 states as possible
Alabama
Alaska
Arizona
Arkansas
California
Colorado
Connecticut
Delaware
Florida
Georgia
Hawaii
Idaho
Illinois
Indiana
Iowa
Kansas
Kentucky
Louisiana
Maine
Maryland
Massachusetts
Michigan
Minnesota
Mississippi
Missouri
Montana
Nebraska
Nevada
New Hampshire
New Jersey
New Mexico
New York
North Carolina
North Dakota
Ohio
Oklahoma
Oregon
Pennsylvania
Rhode Island
South Carolina
South Dakota
Tennessee
Texas
Utah
Vermont
Virginia
Washington
West Virginia
Wisconsin
Wyoming