3 States of Mind
Name the three states of mind
Reasonable Mind, Emotion Mind, Wise Mind
Name the three "WHAT" skills
Name the three "How" skills
Nonjudgmentally, One-Mindfully, Effectively
True or False: Urges last forever if you don't act on them.
FALSE
Define Alternate rebellion
Finding safe, effective ways to rebel instead of destructive ones
various answers may apply (ex. giving into urges)
Describe
One-Mindfully
What are urges compared to?
Why is alternate rebellion helpful?
It satisfies the need to rebel without harmful consequences
Give an example of being in Reasonable Mind
Ruled by facts, reason, and logic. Values and feelings are not important.
Which skill means becoming fully involved in the present moment?
Participate
What does "effectively" mean?
How we participate fully and more effectively.Focus on doing what works or needs to be done in each situation. Remember objectives in situation and how to achieve them.
What does it mean to notice or observe the urge?
When an urge shows up, this is the first step: noticing the urge, naming it, and observing what is happening in your body and thoughts.
Which is alternate rebellion: Skipping work or wearing crazy/silly socks?
Wearing crazy/silly socks.
Explain what Wise Mind is.
Seeing the value of both reason and emotion.
During "Observe", what should you do with thoughts?
Notice them without reacting or holding onto them
What is the difference between the "WHAT" and "HOW" skills
What: what you do when practicing mindfulness (observe, describe, participate)
How: How to do it. (ex. we observe through a nonjudgmental attitude, we participate through one thing at a time, etc)
What is acceptance/nonjudgmental awareness in urge surfing?
A person says, "I can't handle this feeling. I need to make it stop right now." In urge surfing, this thought can make urges harder to manage because it creates a struggle against the experience.
Alex feels angry after being told they made a mistake at work. They want to quit immediately out of frustration. What is an example of alternate rebellion.
Change their routine by trying a new lunch spot, updating their workspace, and practicing how to communicate their concerns.
You get into an argument with someone. Explain each state of mind in this situation.
Emotion Mind: acting based on emotion, thinking mistakes
Reasonable Mind: focus on facts and setting emotions aside. Focus only on problem solving.
Wise Mind: balance both emotions and logic, acknowledging feelings while choosing a response that is effective
After receiving difficult feedback at work, instead of thinking, "I'm a failure," you tell yourself, "I'm noticing embarrassment, my chest feels tight, and I'm having the thought that I made a mistake." Which DBT part of the "What" skill is this?
Give an example of using all three "How" skills while washing dishes.
Nonjudgmentally: Noticing thoughts like "I hate doing the dishes" without labeling the task as good or bad. Simply acknowledge.
One-Mindfully: Focus only on washing dishes.
Effectively: You wash the dishes in a way that gets them clean, rather than rushing, getting distracted, or complaining about having to do them.
Explain urge surfing in your own words
Accept any response describing observing an urge without acting until it passes
Sam notices the urge to rebel comes up whenever they feel powerless. What question could say ask themselves.
Answers may vary. (ex. What healthy choice would help me feel independent right now?) and choose an action that reflects values.