Mindfulness
Mindfulness is about paying attention to what you're doing in the ____ moment.
What is present?
True or false, Distress Tolerance skills always make a situation better
False: Distress tolerance is not about feeling better, it is about not making things worse!
This skill is like Maslow's hierarchy of needs
PLEASE
-Physical illness
-eating
-avoid mood altering substances
-sleep
-exercise
Name one thing that gets in the way of interpersonal effectiveness:
-lack of skill
-big emotions
-ambivalence
-short term gratification
-other people/systems
-ineffective thoughts/beliefs
DBT stands for:
Dialectical Behavioral Therapy
True or False: mindfulness is needed for the rest of the modules
True!
What happens when you refuse to accept reality?
You just end up wasting energy on "whats not fair" instead of moving on with your life and adapting to what's happening. In DBT we call this digging your heels in or going on strike.
Bonus: what are you refusing to accept these days?
Opposite Action: Name an example action urge and opposite action for anger.
urge: yell, blame, avoid, attack
opposite action: approach with kindness and curiosity, compliment, etc
Which skill helps you maintain self respect in an interpersonal situation?
FAST
-Be Fair
-No Apologies
-Stick to Values
-Be Truthful
Who created DBT
Marsha Linehan
True or False: You should change all negative judgements to positive judgements.
Name 3 Distress Tolerance skills.
STOP, ACCEPTS, TIPP, IMPROVE, Radical Acceptance, Self Soothe, Pros/cons
What skill is helpful when your mind is engaging in cognitive distortions such as jumping to conclusions, mind reading, personalization, or catastrophizing?
check the facts
Name a step of the “how to guide to validation” and give a real life example.
-pay attention
-reflect back
-read minds
-understand
-acknowledge the valid
-show equality
Dialectical Thinking means:
Two or more opposing things can be true at the same time. Bonus: Give an example
In what ways can mindfulness reduce reduce physical pain?
helps us detach from the STORY of pain and just focus on sensations
Changing the temperature of your body activates what response:
The dive response
Bonus: what does this do?
True/False: Cope ahead means planning for every scenario to avoid any setbacks
False: Cope ahead is about visualizing yourself handling setbacks so you do not stay paralyzed by fear.
What skill is this an example of?
I’ve noticed a few times recently where you’ve said you were going to call me after work, but you haven’t followed through. I feel abandoned and sad when this happens, and I have a harder time trusting you. I would really appreciate it if you could follow through with what you say you’re going to do, or at least communicate necessary changes with me. I would feel more loved and trusting if you could do that.
DEAR MAN
The premise of DBT is to:
Create a Life Worth Living
Give an example of a Wise Mind, Emotion Mind, and Rational Mind reaction to an event: you are late for an appointment.
emotion mind: yelling, blaming, crying, etc
rational mind: it is reasonable to run late due to all the minutes you've waited for them. people need to wait for you.
wise mind: it activates my nervous system to run late and there are urges to not show up (black or white thinking). in the end you tolerate the discomfort and attend anyway.
When is it appropriate to use DT?
-in emotion mind/ruminating
-have urges to engage in neg behavior
-too activated to think straight
-impulsive/urgent with decisions
A great way to learn mindfulness of current emotions is to:
listen to music, observing waves of sensations and practice watching them go
Create a DEAR MAN approach for:
saying no to being asked out OR asking for a raise
Biosocial Theory: Give an example of the biological emotional sensitivity AND the invalidation of the social environment.
biological: more sensitive to emotions/stimuli, reactions are intense, return to baseline is slowed, etc
social: being told emotions are wrong, being labeled or criticized, invalidating systems like school or work, etc