Intro to DBT/Mindfulness
What are the three states of mind?
Emotion Mind
Wise Mind
Rational Mind
What are the 6 senses used for Self- Soothe Skill
Sight, Sound, Smell, Taste, Touch & Movement
What is the name of the skill to make a request or advocate for yourself?
DEARMAN
TRUE or FALSE you can't validate someone if you do not agree with them
FALSE- you can validate the emotion someone is feeling even if you don't agree with the situation. It is important to try and see things from another point of view.
What is an example when a Cope Ahead Plan could be helpful?
You might have a stressful meeting coming up
Mindfulness requires use of the _________ and How Skills.
What Skills
How can the TIPP Skill be used effectively?
Temperature- Ice Pack, Cold shower
Intense Exercise- Sprints
Progressive Muscle Relaxation
Paced Breathing- Star Breathing
Which skill helps you preserve your own values when interacting with others?
FAST Skill
What is an example of all or nothing thinking?
If one thing goes wrong then your whole day is ruined.
Why is it important to accumulate positive experiences in life?
Increasing positive emotions gives you the strength to get through the tough times.
TRUE or FALSE- Mindfulness is all about focusing on the future
FALSE- Mindfulness focuses on the present moment
Sometimes we can't change a situation and we must use what skill so we do not make it even worse
Radical Acceptance
Which skill focuses on how to interact with people in a way that will help preserve your relationship with them?
GIVE Skill
True or False DBT is all about changing who you are as a person
FALSE- DBT balances change and acceptance. We want to accept who we are and change unhealthy habits
This skill allows us to just notice our emotions and do nothing except remember that no feeling lasts forever
Wave Skill
What does the DBT stand for?
Dialectical Behavioral Therapy
True or False- You can only use Radical Acceptance when you agree with the situation.
FALSE- Radical Acceptance does not equal acceptance or approval
When would you use the FAST Skill?
When you are trying to stick to your own self values
Your curfew is 8PM but all of your friends have a 10PM curfew. What is a middle path option that you could propose to your parents?
9PM is a negotiation
TRUE or FALSE ---PLEASE Skill says it is important to have balanced eating and sleep as well as getting exercise in order to have a balanced mood
TRUE Sleep and proper nutrition and exercise impacts our emotions
TRUE or FALSE mindfulness is when you shut your brain off and relax
FALSE Mindfulness is when your mind is in control and focused on being aware of feelings and sensations in the moment.
TRUE or FALSE Using your crisis survival or distress tolerance skills are going to solve all of your problems.
Why is communicating effectively important?
Communication helps us get our needs met effectively
What is a dialectic?
Two opposite things could both be true. You can love someone and hate their choices.
TRUE or FALSE - if you have a steady negative mood your emotions are considered regulated because they are not always changing.
FALSE emotion regulation means you are able to experience negative and positive emotions. The key is to not feel emotions too extreme "high highs and low lows". Think of a rollercoaster, it is not fun to have constant deep dips.