Orientation
What does DBT stand for and who created the treatment?
What is Dialectical Behavioral Therapy and Marsha Linehan?
Which "What" skill am I utilizing if I am having a "teflon mind?"
What is Observe?
How do we maintain the "How" skill of Don't Judge?
What is stick to observable facts?
Let's think some more - When you catch yourself judging, what do you need to do?
Name 2 reasons why we bother to make use of core mindfulness skills.
Hint: There are 6 reasons.
What is (any of the 6 reasons on page 15 of MF-DBT manual)?
What skills do I need to increase if I need to decrease extreme thinking, feeling, and acting and face difficulty navigating family conflict?
What is Walking the Middle Path skills?
What are the modules in MF-DBT?
Hint: There are 5 modules.
What is Orientation & Mindfulness, Distress Tolerance, Emotion Regulation, Interpersonal Effectiveness, and Walking the Middle Path?
What do we use to observe both inside and outside of ourselves?
What is our 5 senses?
Remember: We can not observe another's inner feelings, only external features and our thoughts about another's experience.
Cutting the chord between feeling and doing is a part of which "How" skill?
What is Do What Works?
What does mindfulness allow us to achieve?
What is full awareness (opened mind) and attentional control (focused mind)?
What skills do I need to increase if I need to decrease avoiding emotional experiences and acting without thinking it all through?
What is Distress Tolerance skills?
What does "dialectical" mean? What do we say instead of "either/or?"
What is two opposite ideas can be true at the same time and when considered together, can create a new truth and new way of viewing a situation?
What is "both/and"?
"I feel sad and am having the thought my dog is not feeling physically well" is an example of which "What" skill?
What is Describe?
Doing 2 things at once (aka. multitasking) is the opposite of which "How" skill?
What is stay focused?
What is the state of mind characterized by:
- Being aware of what is occurring while being aware of your emotions
- "Knowing"
- The wisdom within each person
What is wise mind?
Let's think some more - When would it be effective to use wise mind?
What skills do I need to increase if I need to decrease a pattern of difficulty keeping relationships steady and keeping self-respect ?
What is Interpersonal Effectiveness skills?
What is Biosocial Theory?
Hint: Think about what the "bio" and "social" stand for
What is biological vulnerabilities to emotions (high sensitivity, high reactivity, and slow return to baseline) plus an inability to effectively regulate emotions & an invalidating environment that communicates what you are thinking, feeling, or doing does not make sense, is inaccurate, or an overreaction?
_____ watching is another way we describe the "What" skill of observe.
What is wordless?
Which "How" skill is done by focusing on what works and acting as skillfully as you can to achieve your goal?
What is Do What Works?
How would you describe reasonable mind?
What is "cool" and ruled by facts, thinking, and logic.
Let's think some more - When is reasonable mind effective? When is it ineffective?
What skills do I need to increase if I need to decrease fast, intense mood changes and mood-dependent behaviors ?
What is Emotion Regulation skills?
How many DBT assumptions are there?
Can you identify all of them? If you need support, you may phone a friend.
What is 8 assumptions?
(Find the 8 assumptions listed on page 10 of the MF-DBT manual.
Dancing the night away at a wedding is an example of which "What" skill?
What is Participate?
When making use of the "What" skill of describe, which "How" skill is important to make use of?
What is Don't Judge?
What mind leads to mood-dependent behaviors?
What is emotion mind?
Let's think some more - When is emotion mind effective? When is it ineffective? How do judgements contribute to emotion mind?
What skills do I need to increase if I need to decrease having trouble remaining focused and not always being aware of why I am upset?
What is Core Mindfulness skills?