Overview
What are the three states of mind in DBT?
(1) Emotion mind (2) Logic, reason, or problem solving mind and (3) Wise mind
Observe
Describe
Participate
How could you use mindfulness in the following situation:
You are walking down the hallway when someone that you have had trouble with before gives you a look.
Observe: I could notice how I was thinking and any judgments that I'm making (I don't like them! They're always causing trouble!) I could recognize that I'm feeling angry, frustrated, and physically tense. I could recognize that I'm making judgments and not judge myself yet make an effective decision to ignore them and just keep walking to avoid any unnecessary conflict.
Radical acceptance means accepting what is happening instead of ______ it.
What is fighting it?
The “S” in SMART stands for this.
What is specific?
ANTs stands for automatic ______ thoughts.
What is negative?
The three parts of the CBT triangle are thoughts, feelings, and ______.
What is behaviors?
What is mindfulness?
Mindfulness is being in the present moment without judgement. Noticing as much as we can so we can make better decisions.
Internal and external events.
How could you use mindfulness in the following situation:
You get home from school and your parent yells from the other room that you need to bring the trash cans in.
Notice how I'm feeling physically and any emotions that I have. I could notice how I'm thinking, if I'm making any judgments about how they asked me to bring the trash cans in or if I'm feeling tired, frustrated, or hungry. I could notice any judgments and focus on any facts at the moment. I could then make an effective decision. I want to be able to relax and watch things on my phone, but I also don't want to get into an argument. I say "got it!" bring the trash cans in, and then have some time to myself.
True or false: Acceptance means you have to like what happened.
What is false?
The “M” in SMART stands for this.
What is measurable?
ANTs are thoughts that can pop into our minds very ______.
What is quickly/automatically?
“I’m going to fail” is an example of which part of the triangle?
What is a thought?
DBT, Dialectical Behavioral Therapy
List the 5 ways we might observe external events.
Our 5 senses:
See
Hear
Taste
Touch
Smell
How could you use mindfulness in the following situation:
You're in math class and a new student shows up who is kind of cute. They sit next to you and start talking to you.
I could notice how I'm thinking and feeling. I could notice any judgments I'm having such as "ooo maybe they like me!" I could notice any feelings such as excitement, interest, or jealousy. I could recognize my state of mind and focus on being non judgmental about my thoughts and feelings and make an effective decision to not make an impulsive decision and just have a conversation with them.
If something already happened and you cannot change it, radical acceptance helps you accept this ______.
What is reality?
The “A” in SMART stands for this.
What is achievable?
“I always mess everything up” is an example of an automatic ______ thought.
What is negative?
Feeling scared or sad is which part of the triangle?
What is an emotion/feeling?
True or False:
Mindfulness is the easiest thing in the world. Like super easy takes no effort at all and everyone can do it without even trying. It's just automatic.
hehe
False!
What does the participate skill mean?
We don't just observe and describe but we use the information that we observe and describe to make an effective decision. We are involved in the whole process.
How could you use mindfulness in the following situation:
Your teacher tells you that you are going to fail the class if you don't turn in your that was due last week project by the end of the week.
I could notice how I'm feeling (angry, frustrated, worried, annoyed, stressed) and what I'm thinking (that's ridiculous, why are they telling me now). I could recognize any judgments and reframe these. I could consider what my goal is (to pass the class) and make a plan to finish the project over the next few days.
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Saying “I don’t like this, but this is what is happening” is an example of this skill.
What is radical acceptance?
The “R” in SMART stands for this.
What is relevant?
“Nobody likes me” is a thought, not necessarily a proven ______.
What is fact?
Avoiding someone is an example of which part of the triangle?
What is behavior?
Which of the following is a way to incorporate mindfulness:
A. Listening to music and noticing different aspects of the song (lyrics, instruments, rhythm, beat) and writing down how you feel while listening to the song.
B. Noticing your body tensing up during a math test and taking deep breaths to calm yourself and focusing on one question at a time.
Trick! Both!
Mindfulness can be used in everyday situations and practiced intentionally.
What should we be observing internally when observing mindfully?
Thoughts
Feelings/Emotions
Urges
Describe a recent situation that you were able to implement mindfulness.
...
Radical acceptance can help reduce this feeling that comes from fighting something we cannot change.
What is suffering/distress?
The “T” in SMART stands for this.
What is time-bound?
One way to challenge an ANT is to ask, “What ______ do I have for this thought?”
What is evidence?
Changing one part of the triangle can sometimes affect the other two. True or false?
What is true?