DBT
What are the two types of judgements?
Positive and Negative.
What was the icebreaker this week?
Would you rather questions...
What does ACT stand for?
Acceptance & Commitment Therapy.
What did you do in open process this week?
Create short stories.
What are the two types of distractions?
Internal and external.
What zone of DBT is "riding the wave"?
Emotional Regulation.
What does avoidance do to anxiety?
Reinforces our concept of fear. The more we avoid, the less we allow ourselves to confront our fears.
What was the icebreaker for this group?
*DOUBLE JEOPARDY* What was the point of this exercise?
Leaves on the stream
*Practicing mindfulness and non-judgmental awareness of thoughts*
What activities did you do in CRT this week?
*DOUBLE JEOPARDY* What was the purpose?
Play-Doh & Simon Says/ "Sorry" & Word Search.
*Understanding multi-tasking*
What zone of DBT is IMPROVE the Moment?
Distress Tolerance.
What is "Riding the Wave"?
Experiencing your emotions without reacting to it.
What is the relationship between anxiety and avoidance? (the cycle of anxiety)
Anxiety > Avoidance > Brief Relief > Anxiety GROWS!
What is the "Monsters on the Bus" metaphor?
Over the course of your life, various passengers have boarded your bus. They reflect your thoughts, feelings, and all kinds of inner states. The scary passengers can threaten you. You can stop the bus to struggle and fight with them. However, while the bus is stopped, you are not moving in the direction that is important to you.
It can take your attention off of an important task and decrease your focus (i.e. eating)
Name and describe the IM of IMPROVE of Moment.
Imagery- imagine relaxing scenes of a calming, safe space; imagine things going well; imagine coping well. Meaning- find or create some purpose, meaning or value in the pain.
Discuss the 4 steps of "Riding the Wave".
Experience your emotion. Practice mindfulness of emotional body sensations. Remember: you are not your emotion. Don't judge your emotion.
Give examples of situations you avoid due to anxiety/ fear. How do these maintain your anxiety (AKA make it worse)?
Social events, fear foods, public speaking, being confronted/ called on, school work, etc.
What can you do instead of fighting the "monsters on the bus"?
You can accept their presence and learn to live with them but, do not let them control you. They are allowed to ride but they do not get to drive!!!
Give 2 examples of when multitasking can be beneficial.
*DOUBLE JEOPARDY* Give 2 examples of when multitasking can be distracting.
Listening to music or having conversations during meals/ In the shower/ In a time crunch
*Texting while driving/ Eating while completing tasks*
Name and describe the PR of IMPROVE of Moment.
Prayer- open your heart to greater wisdom (from your own WISE Mind or a supreme being). Relaxation- tense and relax each large muscle group, stretch, take a bath, etc.
Describe a situation where you can utilize the "Riding the Wave" skill. (You can use any emotion)
Feeling anxiety/ Notice sweaty palms, increased heart rate, feeling hot, etc./ Remind yourself you are not your emotions- "I feel../I am having a thought.."/ Do not judge your emotion- ride it out like a wave. *Answers will vary*
Give an example of a situation, making sure to describe each stage in the cycle of anxiety.
*DOUBLE JEOPARDY* Give a resolution.
Example: Avoiding eating in front of others..
* Answers will vary.
What can you say to help separate yourself from thoughts/ feelings (i.e. anxious, full, nauseous, etc.)
"I am having a thought that..."
"I am having a feeling that..."
Riddle: What has many needles but cannot sew?
A Christmas tree (pine tree).
Name and describe the OVE of IMPROVE of Moment.
One thing in the moment- focus your attention on what you are doing right now. Vacation- give yourself a brief vacation- go outside, take a walk- take a breather. Encouragement- cheerlead yourself (think affirmations).