DBT 1
Being present in the moment
What is Mindfulness?
The balance between Reasonable and Emotion mind.
What is Wise Mind?
Reasonable, Emotion, and Wise
What are the 3 states of mind?
Observe, Describe, Participate
What are the “What” skills of Mindfulness?
The “How” skills of mindfulness?
Nonjudgementally, One-mindfully, Effectively
Draw a DBT pros/cons list
acting on urges: Pros/Cons
not acting on urges, using skills: Pros/Cons
"Waiting for the other shoe to drop"
Being unmindful
T/F Distress Tolerance skills should be used in every situation and for solving all problems
False
The IMPROVE acronym stand for
Imagery, Meaning, Prayer, Relaxation, One Thing at a Time, Vacation, Encouragement
The four options for painful situations
1. Change the situation/Solve the problem
2. Change how you feel/think about the situation
3. Accept it
4. Stay miserable
Making a conscious decision to accept something over and over is using this skill
Turning the Mind
The skill for distraction
ACCEPTS
Self-Soothe is a good skill to use for these two things
Reduce distress, Self-care
This lasts 60-90 seconds.
What is an Emotion?
Getting away from the urges to act on an emotion, by doing something else
What does it mean to Distract?
"My mom ignored me because she didn't care about my good grade on a Test"
What is an Interpretation
It’s the middle of the night, and you can’t do anything about the problem, you could try this skill
Distract with Wise Mind ACCEPTS
The skill for when you’re feeling reactive.
STOP
An anniversary of a death or break up can cause this outside feeling.
What is a vulnerability factor?
Rodney is beginning to heal from the divorce and learning to move on without arguments.
What is Radical Acceptance
Nobody wants to hang out with me because I'm uglier than everyone else.
What is Belief
When we turn our minds from rejecting reality, and practice accepting reality, we are using this skill
Radical Acceptance
What is Coping Mechanisms?
The things outside of our body such as facial expressions, posture, the words we say, and the behaviors we engage in.
What is Outside the Body
What does DBT stand for?
Dialectical Behavior Therapy