General Handouts
What is the general goal of skills training?
"To learn how to change your own behaviors, emotions, and thoughts that are linked to problems in living and are causing misery and distress."
- Building a life worth living
What are the goals of mindfulness?
1. Reduce Suffering and increase happiness
2. Increase control of your mind
3. Experience reality as it is
What are the goals of Interpersonal Effectiveness?
1. Be skillful in getting what you want and need from others
2. Build relationships and end destructive ones
3. Walking the Middle Path
What do Emotions do for you?
1. Emotions motivate
2. Emotions communicate to (and influence) others
3. Emotions communicate to ourselves
What are the goals of Distress Tolerance
1.Survive crisis situations
2. Accept Reality
3. Become Free
Stated in the General Handouts, what are the options for solving any problem according to DBT?
1. Solve the problem
2. Feel better about the problem
3. Tolerate the problem
4. Stay miserable
What are the States of Mind?
1. Rational/Reasonable Mind
2. Emotional Mind
3. Wise Mind
What does DEAR MAN stand for?
Describe
Express
Assert
Reinforce
(stay) Mindful
Appear confident
Negotiate
What is Opposite Action used for
Use opposite action when your emotions do NOT fit the facts or when acting on your emotions is NOT effective.
What does the STOP skill Stand for
1. Stop
2. Take a breath
3. Observe
4. Proceed Mindfully
What skill is used to assess why you engage in ineffective behavior, and what made you more vulnerable towards ineffective behaviors?
Behavioral Chain Analysis
What are the "What" skills in DBT?
1. Observing
2. Describing
3. Participating
What does GIVE stand for?
(be) Gentle
Act interested
Validate
Easy Manner
What does ABC PLEASE stand for
Accumulate Positive Experiences
Build Mastery
Cope ahead
Treat physical illness, Balance Eating, avoid Mood-altering substances, balance Sleep, Get Exercise
What does TIPP stand for
1. Tip the temperature
2. Intense exercise
3. Paced Breathing
4. Paired muscle relaxation
What is the Biosocial Theory in DBT
Emotional vulnerability is biological
Impulsivity also has a biological basis
An invalidating social environment can make it very hard to regulate emotions.
An ineffective social environment is a big problem when you want to learn to regulate emotions and actions
It's the transactions that count between the person and the social environment
What are the "How" skills?
1. Nonjudgmentally
2. One-Mindfully
3. Effectively
What does FAST stand for
(be) Fair
(no) Apologies
Stay truthful
Stick to your values
What are the 3 skills to change emotional response?
1. Check the Facts
2. Opposite Action
3. Problem Solving
What does ACCEPTS stand for in "Wise mind Accepts"
1. Activities
2. Contributing
3. Comparison
4. Emotions
5. Pushing away
6. Thoughts
7. Sensations
What skill is used when you fail to engage in effective behaviors when you can identify the effective skills?
Missing-Link Anaylsis
What are 3 practices, from the book, for practicing Wise-Mind?
1. Stone flake on the Lake
2. Walking the Spiral Stair Case
3. Breath "Wise" in, "Mind" out
4. Asking Wise Mind a Question
What are the factors that get in the way of Interpersonal Effectiveness? Pick 2/5 to be correct.
1. You do not know what you want
2. Your emotions are getting in the way
3. You forget your long-term goals for short-term goals
4. Other people are getting in your way
5. Your thoughts and beliefs are getting in the way
What factors make it hard to regulate your emotions?
1. Biology
2. Lack of skills
3. Reinforcers of emotionally dependent behaviors
4. Moodiness
5. Emotional Overload
6. Emotional myths
What does IMPROVE the moment stand for?
1. Imagery
2. Meaning
3. Prayer
4. Relaxing action
5. One thing in the moment
6. Brief Vacation
7. Self-encourage and rethinking the situation.