Mindfulness
What is mindfulness?
This core skill involves paying attention, on purpose, to the present moment, non-judgmentally.
What is Distress tolerance?
This set of skills helps individuals endure and survive crises without making the situation worse. Its a way to build how much you can handle without shutting down or crashing out
What is the main goal of Emotion Regulation in DBT?
Understand and manage emotions more effectively
What is interpersonal effectiveness?
How good you are at "people-ing" (a set of skills that enable you to interact with others clearly, assertively, and respectfully)
Which staff member has photographed a new york fashion show?
Julia
True or False: Mindfulness means clearing your mind completely.
FALSE
True or False: Pros & Cons is meant to convince you that there is only one correct choice.
FALSE
What is opposite action?
Act opposite to an ineffective emotional urge
The seven characteristics of the BRAVING Inventory are designed to help build what in relationships?
Trust
Which staff member had bee hives that they took care of and harvested honey from as a kid?
Paige
What are the three DBT WHAT skills?
Observe, Describe, Participate
When is the best time to practice Pros & Cons?
Before a crisis/when calm, so it is easier to use during distress
If sadness makes you want to isolate, what might Opposite Action be?
Get active/connect with others
Identify what the B, R, A, stand for in the acronym.
Boundaries, Reliability, and Accountability
Which staff member is a power lifter?
Ally
What are the three DBT HOW skills?
Nonjudgmentally, One-Mindfully, Effectively
What are the four sections of Pros and Cons?
Pros of acting, cons of acting,
pros of resisting, cons of resisting
What are the steps for Opposite action?
1. identify emotion
2. identify urge
3. check the facts
4. if it fits and is aligned with your goal, do it. if not, do opposite action.
Identify what the V, I, N, G stand for in the acronym.
Vault, Integrity, Nonjudgement, Generosity
Which staff member has moved homes each year for the last 5 years?
Caryce
For every letter in your name, identify ways to be mindful.
A – Art
B – Basketball
C – Crochet
D – Drive
E – Exercise
F – Folding Laundry
G – Gardening
H – Humming
I – Ice
J – Journaling
K – Knitting
L – Listening to music
M – Mindful Eating
N – Nature
O – Observe
P – Puzzles
Q – Quiet space
R – Reading
S – Stretching
T – Tea
U – Unwind
V –Validation
W – Walking
X – eXplore / Xbox
Y – Yoga
Z – Zen GardenA – Art
B – Basketball
C – Crochet
D – Drive
E – Exercise
F – Folding Laundry
G – Gardening
H – Humming
I – Ice
J – Journaling
K – Knitting
L – Listening to music
M – Mindful Eating
N – Nature
O – Observe
P – Puzzles
Q – Quiet space
R – Reading
S – Stretching
T – Tea
U – Unwind
V –Validation
W – Walking
X – eXplore / Xbox
Y – Yoga
Z – Zen Garden
Give a a pro and con for each of the 4 sections for this scenario: your mom tells you no. you have the urge to yell/act aggressively
Pro of acting: it feels good to get it out
Con of acting: being grounded/consequences
Pro of resisting: preserve relationship
Con of resisting: not communicating at all can lead to bigger reaction
What’s the difference between reacting and responding?
Reacting
Driven by the heat of the moment
Quick and impulsive
Feels automatic - like a knee-jerk
Often based on emotion, not thinking
Can lead to saying or doing things you regret
Choosing what to do with the heat of the moment.
Slower and more thoughtful
Involves pausing and checking in with yourself first
Uses coping skills (deep breaths, walking away, using “I” statements)
More likely to solve the problem or keep the relationship intact
Think about your own friend group and the times where you felt pressure to join them in something you felt iffy about. Give an example of how you could act in "integrity" in this situation
Set a firm boundary, respectfully disagree, check-in with your values, or choose not to engage.
Which staff member has not broken a bone?
Danie