WHAT skills
These three methods make up the WHAT skills
Observe, describe, participate
True or False:
Watching television while eating dinner is an example of successfully practicing the HOW skills
False
Which of the following is "walking the middle path"
either/or
both/and
Both/and
Maxwell is observing his emotions and allowing himself to move on without getting "stuck"
This mindfulness skill helps us to create distance from automatic negative thoughts
Thought Defusion
Observing
These three methods make up the HOW skills
One mindfully, Non-judgmentally, Effectively
Define "walking the middle path"
Finding a balance between two opposite extremes
OR
accepting both sides of the dialectic and finding a way to balance them
WHAT skill
Body scan
Putting your experience into words by labeling the experience without judgment is the definition of which WHAT skill
Describe
Which HOW skill can be described as: doing one thing at a time and being totally present in that activity.
One - Mindfully
Tony has set a boundary that he cannot answer his phone while he is at work. Tony's friend Jeff has just gone through a breakup and has been texting him all day. Rather than maintaining his boundary, Tony takes a minute to answer his friends texts and support him but lets his friend know in this text that he will be off his phone for the remainder of the day and can meet for a coffee after work to take Jeff's mind off things.
True or False: Tony is walking the middle path
True - Tony briefly violated his own boundary of staying off his phone at work to support a friend while also practicing enforcing the boundary by notifying his friend he will not be able to respond and making plans to spend time with him after leaving work.
Carly is feeling frustrated that she has been told to clean her room before going to the mall. She notices her thoughts are racing, her skin feels warm and her jaw muscles are tense. She judges her emotion of frustration as "bad" and wants to stop feeling this way. She feels it is unfair that she has to do her chore before doing what she wants to do. Instead of cleaning her room, she sneaks out and goes to the mall so she can avoid feeling frustrated. Which skill should she have practiced to help navigate this situation?
Taking a non judgmental stance on her emotion and effectively allowing herself to let go of the desire to be right would have allowed her to practice one-mindfully and concentrate on cleaning her room rather than acting on her emotion of frustration which likely will lead to consequences and more intense emotions down the line.
This skills helps you to avoid binge eating, feeling uncomfortably full after a meal, and stay present in the moment to appreciate all the senses you experience without distraction or rushing
Throwing yourself into something completely, getting involved, letting go of ruminating and self consciousness and being totally present in the moment is the definition for which WHAT skill
Participate
Slowing down on the highway to let a car in front of you rather than making it impossible for them to merge even though you have the right of way is an example of practicing which HOW skill
Effectively
Define dialectics
Two seemingly opposite concepts which can be true simultaneously
Focusing our attention on the here and now, staying off our phone while spending time with a friend, eating a meal without watching TV or working, observing emotion without judgment, and letting go of emotions or perceived lack of justice are all part of which skill set
HOW skills
One - mindfully: focusing on the task at hand
Non-judgmentally: observing emotions without judgment
Effectively: redirecting thoughts of fair vs unfair/right vs wrong
Imagining your thoughts on a conveyor belt, as clouds in the sky or as captions on a movie screen are examples of which skill
Mindfulness of current thoughts
Johnny is experiencing distress. Rather than getting 'stuck' in his intense emotions, he lets his experiences, feelings, and thoughts 'slip right out' rather than ruminating on them. What specific method of the WHAT skills is Johnny demonstrating use of?
"Teflon Mind" Johnny is letting his thoughts slide out his mind like an egg in a non-stick pan
Rebecca is feeling stressed while navigating an argument with a friend about something they said which she found upsetting. She recognizes her feelings of hurt and betrayal and discusses this with her friend. Throughout the discussion she finds herself thinking "I am overreacting, this is not as big of a deal as I am making it out to be" and as a result, feels guilty for bringing it up. Which HOW skill is she struggling to implement?
Non-Judgmentally
This question is two parts, you must answer both correctly for points
A. What is the middle path of reasonable mind and emotion mind?B. What is the middle path of Addict mind and Clean mind?
A. Wise mind
B. Clear mind
Jermaine is working on being present in the moment. While he is doing dishes, he is fully present in his task, he concentrates and notices how the soap bubbles have rainbows where the light hits them, the temperature of the water on his hands, and the sound of the sponge on the pan he is washing. Which skill is he using?
Trick question!
He is using both! Jermaine is practicing the Participate method of the WHAT skills and the One mindfully method of the HOW skills
Name the three goals of DBT
1. Reduce suffering and increase happiness
2. Increase control of your mind
3. Experience reality as it is