DBT
What is Dialectics?
The idea that two things that seem opposite can both be true
What is fortune telling habit?
jumping to the conclusion in any given situation that you can predict the future.
What is constructive anger?
anger that heals; moderate or lower, explored, conscious, handled well and respectful of your own and others' needs
What is the definition of self-esteem?
How you feel about yourself
What is Black and White Thinking?
deciding that things must be all bad or all good rather than seeing them as complicated.
Acceptance + Change=
Middle Path
What is the mind-reading habit?
automatically assume you know what someone else is thinking.
What is destructive anger?
anger that harms; acted out in dangerous behavior, too intense and or frequent, quietly seething or feeling bitter and unconscious.
Is self confidence different from self-esteem? If yes, can you give an example?
Self confidence is more about your belief in your abilities than how you see yourself as a person. For example, Rebecca doesnt feel very good about herself as a person and believes that people will remain friends with her only if she does things for them. However Rebecca is really good at math so she is really confident that she is going to do well on her math test.
What is catastrophizing?
Seeing everything as a disaster or making big assumptions based on minimal evidence.
What is the key of walking the middle path?
the balance of the two dialectics (or points of view)
How do you break the fortune telling habit?
1. Pause and question you automatic predictions about the future
2. Focus on what is going on in the present and responding to it rather than jumping to conclusions about what will come next.
What are key strategies that are helpful to heal anger? (MCL)
Motivate, Contain and Listen
What is the difference between whole and partial messages?
Whole messages includes each of the 4 kinds of expressions. Observations, thoughts, feelings and needs.
Partial messages is one that leaves something out and as a result causes miscommunication, frustration, confusion, anger or mistrust.
What are dialectical dillemas?
behavioral patterns where you fluctuate between tow ends of each dilemma.
1. Recognize what you are doing each time you begin to mind-read.
2. Pause and remind yourself that nobody can read minds.
3. Be present and really look at the person.
4. Recognize what facial expressions, body language and words you are seeing and hearing
5. Look for all the more positive and likely possibilities.
What strategy should you use before anger episodes?
Motivate -- examine your heart for compelling reasons to stop destructive anger. Handle anger constructively.
From the module we learned from Relationships and Communication on Monday, name 2 strategies they listed to improve your self-esteem. Explain with details.
They can list from the following:
- Assertive Communication-- respect your self and deserve respect from others.
-Emotional Regulation/ Not acting on urges
-Opposite Actions
-Mindfulness
-Being Non-judgemental: increases self-validation
What is the difference between shame, guilt, embarrassment, and humiliation?
Guilt -"I did something bad"
Shame -" I am bad"
Humiliation -Something we don't deserve, typically someone else did to us. ( cyberbullying)
Embarrassment-- can be funny at times even if not we know this happens to other people.
When practice " walking the middle path" what are some things to avoid?
Extremes: "Always, never, you make me..)" or as known in CBT cognitive distortions.
What is cognitive restructuring?
1. Identifying the cognitive distortion
2. What are some possible outcomes
3. Identify feelings about the situation
4. Reality check
5. Create action steps
Utilize the three steps (MCL) on the following scenario:
Your boss give a promotion to someone who " deserves it less than you."
Motivate
Contain
Listen:
**answers will vary**
In Healthy Relationships we discussed four kinds of expressions what are they? (OTFN)
Observations, Thoughts, Feelings and Needs.
What breaks shame?
Empathy and being non-judgmental