Mind States
"WHAT" Skills
"HOW" Skills
NJS
Misc.
100

The dialectic between feeling and thinking.

What is Wise Mind?

100

Name what you OBSERVE when you are observing.

What are the five senses (of my internal experience and my environment)?

100

This skill has you pay attention to one thing in the present moment. 

What is One-Mindfulness?

100

A label, opinion, or assumption.

What is a judgment?

100

Reviewing the Mindfulness skills between the other skill sets is important because...

Mindfulness is Core or central to other skills. Awareness and pattern recognition make all the other skills work the best. 

200

When in Feeling Mind, this drives your behavior.

What are emotions or feelings?

200

Use this when you DESCRIBE.

What is NJS?

200

This skill has you focus on what works.

What is Effectiveness?

200

NJS focuses on this.

What are facts?

200

Explain a recent time you used One-Mindfully.
How did it help you?

Explain a recent time you used One-Mindfully.
How did it help you?

300

When in Thinking Mind, this drives your behavior. 

What is logic or reason?

300
List the 3 WHAT skills.

What is Observe, Describe, Participate?

300

List the 3 HOW skills.

What is One-Mindfulness, Effectiveness, and NJS?

300
It is okay (and effective) to judge this.

What is safety?

300

Explain a recent time you used Effectiveness.
What was your goal/ end-game?
What options did you have?
What did you do?
How did it help you?

Explain a recent time you used Effectiveness.
What was your goal/ end-game?
What options did you have?
What did you do?
How did it help you?

400

Mindfulness is living in the _______.  

What is the present moment?

400

I gain this by Observing and Describing my situation before Participating in it.

What is information?

400

To remove labels and stick to facts to improve relationship functioning and reduce distress.

What is NJS?

400

Intensified feelings. Ruptured friendships. Missed opportunities due to closed doors. Low self-worth. General inaccuracies/ misinformation.

What are problems with judgments?

400

Explain a recent time you used NJS.
How did it help you?

Explain a recent time you used NJS.
How did it help you?

500

Name the goal(s) of Mindfulness.

What is to increase awareness, recognize patterns, reduce anxiety/increase calm, and to feel more in control.

500

Using the WHAT skills gets to this Mind State and helps you stay there.

What is Wise Mind?

500

To use this skill you (first) choose your goal then (second) consider options to meet that goal.

What is Effectiveness?
500

Describe 1 method to noticing (and reducing) your judgements.

What is "Catch it. Check it. Change it.?"
What is T.H.I.N.K.?
What is 'would I say this to my grandmother?'

500

Name the 4 skill sets you learn in DBT.
What set of skills will you learn next?

What are:
Core Mindfulness.
Distress Tolerance!!
Emotion Regulation.
Interpersonal Effectiveness.

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