Name that thinking mistake
My friend didn't answer my text, I must've done something wrong.
Personalization: you see yourself as the cause for things you have absolutely no control over, or that may have nothing to do with you
Any other thinking mistakes?
Choose the most dialectical response:
A. Everyone always treats me unfairly
B. It's hopeless, I cannot do it
C. I can accept myself as I am and still want to change
D. This is really hard for me and I am going to keep trying
C and D
Walking the middle is meeting in the middle and finding a compromise
False: it's not always 50/50
Observe, describe and participate
"What Skills"
Why do we use mindfulness skills?
Reduce stress
Stop letting your mind be in control of you
Focus your attention
Slow down emotional reactions, rather than act impulsively
Stay in the present, without judgments and without attachment
I received an A- on an exam when I am typically used to receiving A+ grades only, I'm a failure
All-or nothing thinking: thinking in absolutes/extremes, no middle ground
Which of these statements is dialectical?
A. I can get why you feel this way and I feel differently
B. You are totally wrong about that and I'm right
C. You can be independent and also want help
A and C
Radical acceptance is acknowledging life can be worth living, even with painful events in it.
True: We can accept the things we cannot change because rejecting reality keeps us stuck in bitterness, sadness and unhappiness
Describe the PLEASE skills
PL- treat physical illness, see a doctor when necessary
E- balanced eating, eat regularly and mindfully
A- avoid mood-altering substances
S- balance sleep, 7-9 hours a week, consistent sleep schedule
E- get exercise, at least 20 mins. a day
Who is the creator of Dialectical Behavioral Therapy?
A. Martin Lennon
B. Marsha Linehan
C. Matthew Gallo
D. Lisa Karabelnik
Marsha Linehan
I feel stupid, so I am stupid.
I dread school, so it's a bad idea to go.
Emotional Reasoning: You start thinking your emotions are facts
Which of these statements is dialectical?
A. It's hopeless. I just cannot do it
B. This is easy. I have no problems
C. This is really hard for me and I'm going to keep trying
C
Letting others know that I am feeling bad is a weakness
F: fair not only to others but also yourself
A: Apologies, Don't apologize unless it's warranted
S: Stick to your own values, stand up for what you believe in
T: Stay truthful, avoid manipulation and lying
_____ communicates to another person that his/her/their feelings, thoughts and actions make sense to you in a particular situation
Validation
If I tell her that, she will hate me forever
Mind reading: You believe you know what other people are thinking even without asking
What does dialectics mean?
Taking into account your own perspective AND an opposing viewpoint.
Acknowledging there's more than one way to see a situation and more than one way to solve a problem
Two things that seem like opposites can both be true
Being in emotion mind is always a bad thing. Explain your reasoning.
False: Emotions serve a good purpose
Describe the difference between willfulness vs. willingness
Willfulness: refusing to tolerate the moment, giving up, opposite of doing what works, trying to fix every situation and be in control
Willingness: doing what is needed, listening carefully to your wise mind, radically accepting how you feel in the moment
Say 2 self-validating statements
Nice job!
I did well in that one basketball game because I just got lucky
Disqualifying the positives: you tell yourself that the positive experiences, actions or qualities do not count
How does a dialectical perspective help you walk the middle path?
You become more flexible and approachable
Avoid assumptions and blaming
Expand your way of thinking
Creating a DEARMAN will always go well and we will always get our way & explain
False: It's an effective way to clearly express your needs/wants, although we do not always get our needs or wants met
Nonjudgmental, one-mindfully and effectively
"How Skills"
Practice the rainbow count.
What's the purpose of using the rainbow count?
Great job!
Grounds yourself, distracts the mind, helps your mind refocus and decrease overwhelming emotions