DBT
___ are different styles of practicing mindfulness.
"What Skills"
_____ is recognizing that thoughts are automatic, and they do not have to be understood, or considered right or wrong.
Open acceptance
_____ is another name for CRT.
"Brain Gym"
Name the 6 stages of change
Precontemplation, contemplating, preparation, action, maintenance and relapse
True or False: Anxiety can be helpful.
True- Anxiety is a universal human emotion. Under the appropriate circumstances, anxiety can spring us into action, inspire motivation, or signal there is danger.
What zone of DBT is self-soothing?
Distress Tolerance
What is the goal of the "Pick Up the Pen" activity?
To realize that you can do something different than what your thoughts are telling you to do.
What kind of room has no doors?
A mushroom.
Relapse...does not mean failure!!!
When does anxiety become unhelpful?
If it is to a degree that is excessive to the situation we are in.
example: lion in the room
What are the 3 "How Skills"?
Stay focused. Don't judge. Do what works.
What is the benefit of doing the opposite of what your thoughts are telling you?
It can take us out of our mind and allow us to be present. This helps to diffuse our thoughts. It can also facilitate opposite action.
What was the purpose of the Qwitch activity
To practice switching attention and adapting to changing rules
Name and describe the first 3 stages of change
Precontemplation- not thinking about change at all; person is not aware there is a problem
Contemplation- change is being considered and a problem is recognized
Preparation- small steps towards planning are taken; people are ready to take action
Identify 3 situations that are anxiety-provoking..
Fear food/ exposure, homework, falling asleep, overstimulation (physically or mentally), feeling full, uncertainty, arguments/ conflict, change, public speaking, feeling alone, etc.
Name and describe the 3 "What Skills".
Observe- "wordless watching"; just noticing what is happening inside or outside of us. Describe- putting words to an experience sticking to the facts. Participate- actively throwing ourselves into an experience.
What did you learn from "Tug of War with a Monster"?
When we fight with our thoughts and feelings, fighting a monster. Once we let go of the rope, the monster keeps going but now we have freedom to do more things that are important to us.
What was the purpose of the Illusion activity
To practice switching how to look at an image and to explore the idea that there may be more than one way to view situations in everyday life.
Name and describe steps 4-6 of stages of change.
Action- behaviors are changed! there is a commitment to keep moving forward
Maintenance- new behaviors have replace old behaviors and people are working to keep this change
Relapse- return of unhealthy behavior; relapse is not certain
Name 3 physical sensations related to feeling anxious..
Tight chest, shakiness, restlessness, fatigue, watery eyes, stomachache, muscle tension, sweaty palms, etc.
What is self-soothing?
*DOUBLE JEOPARDY* Give an example from each category.
Calming yourself using the 6 senses.
See- nature, photos, tv/ Touch- slime/ sensory fidgets/ Hear- music/ Smell- candle, aromatherapy/ Taste- mint, gum, drink, candy/ Movement- dancing
Give an example of a situation when "dropping the rope" is beneficial.
A man was outside, and it began to rain. He didn’t have an umbrella and could not find any cover, so he got completely soaked. However, not a single hair on his head was wet from the rain. How could this be?
The man was bald.
Explain a situation to demonstrate the 6 stages of change.
Sleep schedule shift, phone use, eating, etc.
___ is a type of exercise that you can do to bring yourself into contact with the present moment.
*DOUBLE JEOPARDY* Give an example
Grounding- deep breathing, self-soothing, gentle movement.