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 the mind?
Observe, Describe, Participate
What are the “What” skills of Mindfulness?
The “How” skills of mindfulness?
What is Nonjudgmentally, One-mindfully, Effectively?
This skill can help you refrain from impulsive actions.
What is the STOP skill?
Stop
Take a step back
Observe
Proceed Mindfully
Two physical skills to use to signal accepting reality to your body
What is Half-Smile, Willing Hands?
True or False: Distress Tolerance skills should be used in every situation and for solving all problems
What is False?
This is what IMPROVE stands for...
What is: Imagery, Meaning, Prayer, Relaxation, One Thing at a Time, Vacation, Encouragement?
The four options for painful situations
What is:
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
What is turning the mind?
The skill for distraction.
What is ACCEPTS?
Self-Soothe is a good skill to use for these two things
Reduce distress, Self-care
The first TIP skill is.
Willing means...
Willing means that you make efforts to help, try something, accept things for what they are & not fight against them.
This strategy focuses on the five senses- vision, hearing, smell, taste, and touch. They consist of activities that feel comforting, nurturing, and soothing.
What are self-soothing strategies?
This is what ACCEPTS stands for...
What is:
Activities
Contributing
Comparisons
Emotions
Pushing away from the situation
Thoughts
Sensations
The skill for when you’re feeling reactive.
What is the STOP skill?
The second TIP skill is...
What is intense aerobic exercise?
These two things are not part of acceptance.
What is approval and agreement?
Trying to control an experience, avoid it, or escape from it, is an example of...
What is wilfullness?
When we turn our minds from rejecting reality, and practice accepting reality, we are using this skill
What is Radical Acceptance?
This skill can be a rapid way to reduce emotional arousal
What is the TIP skill?
When you need to change perspective, this is the skill to use
What is IMPROVE the moment?
The third TIP skill is...
What is paced breathing and paired muscle relaxation?