Mindfulness
Name a mindfulness skills
nonjudgmentalness, onemindedness, thinking effectively, observing, participating, describing, wise mind
True/False: Learning distress tolerance skills will eliminate all distress from my life forever
The practice of using skills that help you to change emotions that you (not other people) want to change, or to reduce the intensity of your emotions , can increase emotional resiliency, can also help you to observe you emotions nonjudgmentally
What is emotion regulation?
True/False: It's not important to know what you want in order to ask for what you want or say no.
FALSE!
This is What DBT stands for.
What is Dialectical Behavior Therapy?
A goal on Mindfulness.
What is.. reducing suffering/increasing happiness, increasing control of mind, experiencing reality as it is?
Name a goal of distress tolerance
survive crisis situation, accept reality, become free of having to satisfy the demands of your urges, desires, and intense emotions
A goal of Emotion Regulation
name and understand emotions, reduce vulnerability to emotions, decrease unwanted emotions, decrease emotional suffering
This kind of relationship has the quality of destroying or completely spoiling either the quality of the relationship or aspects of yourself—such as your physical body and safety, your self-esteem or sense of integrity, your happiness or peace of mind, or your caring for the other person.
What is a destructive relationship?
These are the 4 main parts of DBT
Mindfulness, Interpersonal Effectiveness, Emotion Regulation, Distress Tolerance
This is the balance between your emotion mind and logical mind.
What is wise mind?
This is
What is distress tolerance?
True/False: You have to know what an emotion is and what it does for you before you can effectively regulate it?
True!
Name part of the GIVE skill
G- be Gentle, Act Interested, V-validate, E-use and Easy manner (this is how to maintain relationships)
True/False: DBT was made only for people with severe mental illnesses.
False: It can help everyone!
This is the act of doing ONE thing at a time, going going through step by step of actions.
What is thinking one-mindfully?
Name 2-3 parts of the IMPROVE acronym
I-Imagery, M-Meaning, P-Prayer, R-Relaxing Actions, O-One thing in the moment, V-Vacation, E-Encouragement (you go girl!)
Name one part of ABC Please Acronym
A-Accumulate Positive Emotions, Build Mastery, C-Cope ahead. Please take care of mind and body
the ability to view issues from multiple perspectives and to arrive at the most economical and reasonable reconciliation of seemingly contradictory information and postures
What is Dialectical thinking?
The creator of DBT therapy
Marsha Linehan
This is the practice of intentionally living with awareness in the present moment, without judging or rejecting the moment, without attachment to the moment.
What is Mindfulness?
These are each parts of the STOP acronym
What is S-Stop, T-Take a step back, O-observe, P-proceed mindfully
This is the practice of doing the opposite of what we would usually do in a given situation.
opposite action
Name 3-4 parts of acronym DEARMAN
D- Describe, E- Express, A-Assertiveness, R-Reward, M- Mindful, A-Appear Confident, Negotiate
This is the length (e.g 1 month, 2 weeks etc,) of a typical DBT group as recommended by Marsha Linehan
1 year