Attention
What is a strategy we can use to help us pay attention and focus?
Eliminate distractions.
Ask questions.
Eat
Have a good night sleep etc...
Name one way we can practice self-validation
•Encouraging ourselves
• Acknowledging our strengths and efforts
•Noticing and accepting our feelings
•Prioritizing our needs
•Treating ourselves with kindness
•Saying nice things to ourselves
•Accepting our limitations or mistakes
How can brainstorming help us with problem solving?
•It can help you think of other ways to tackle problems that may work rather than having only one way to try
•It can help find creative solutions that might make things easier to do
What makes something a fact?
you are 100% sure it is true, you can see it, hear, or touch it, everybody agrees it is true
backed by Evidence
What makes us Jump to Conclusions?
Our emotions, interpretations of a situation, past experiences
What does Self-Talk help with?
This is a strategy that we use to help remember tasks when they have been given to us
What does self-validation help us accept?
the emotions we are experiencing
True or False: Self-Talk can help with problem solving.
True: we talk ourselves through the strategy that we are using. This is helpful when we are trying to figure out if we need to readjust (or use a new strategy)
What makes something a guess or opinion?
•you are less than 100% sure it is true, you cannot see, hear or touch it, other people’s thoughts and feelings (are always a guess), even when we are 99% sure, we can never be 100% sure, people may disagree about whether it is true.
Where do we start when we are planning to reach a goal or deadline?
We must start by defining the goal or deadline – what are we working towards?
Brainstorm the steps that will be needed to achieve this goal/meet this deadline
What does the "L" in LEAP stand for?
Listen Actively
What does the skill DEAR MAN help with?
Making a request or saying no to a request
(Objective effectiveness) •You can use it to resolve a conflict or make a request in a respectful and effective way that maintains a relationship.
How does Self-Monitoring help with problem solving?
This is when we take a step back and evaluate our own problem solving skills (or strategies) and see if we could find a more effective way of doing things
•When we are frustrated – what is working and what isn’t
•Something really isn’t working – maybe we need a new strategy
What are some basic emotions we all feel?
Happy, Sad, Angry, Surprised, Ashamed, Afraid/Scared, Disgusted etc...
What does the GIVE skill help with?
•Used to build and maintain positive relationships so that others feel good about themselves and you
•Balances immediate goals with the goal of long-term relationships
What does the "P" in LEAP stand for?
Paraphrase
*Repeating back in your own words
What does it mean to radically accept?
•An active process of acknowledging what is.
•Letting go of fighting against reality.
•Accepting that the past can’t be changed.
•NOT giving up, agreeing with the situation, or asking “why me?” and saying “it’s not fair”.
Pain is an inevitable part of living, and something that we can’t completely avoid. In some painful situations, accepting pain as part of our reality is the only way for us to get through that pain. If we refuse to accept reality as it is, our pain can turn into suffering, which is more difficult to bear.
Remember: Sometimes when distressing situations occur, we have no control over them, and we can’t change them. In these situations, acceptance skills can lessen our discomfort and reduce our distress.
What does it mean to overlearn something?
Memorization
Describe one of the 3 characters that jump to conclusions
1.Blaming Bill
–Always looking for someone else to blame for bad events, even if it doesn’t make sense
2.My-fault Mary
–Always blames themselves when something bad happens, assumes they must have done something wrong
3.Easy Eddie
–Always blames back luck, or accidents, when something bad happens
What does the DBT skill FAST help with?
•Used to maintain respect for ourselves during a discussion or argument
The FAST skill is an important component for communication as it allows you to maintain your self-respect and requires you to be truthful about the problems (even if you are tactful about how you frame them) and not to sacrifice your values or integrity.
What is Task Attention?
Our ability to focus when someone is giving us verbal instructions for a task and then complete the task
What is one skill to practice Radical Acceptance?
Coping Statements
Willing Hands
Half Smile
What are some things that we overlearn/memorize?
Birthdays, names, instructions to our favorite recipe, medications etc...
What are the 3 parts of the cognitive model?
*Hint, they interact and influence each other
Thoughts/Interpretations
Behaviors/Actions
Emotions/Feelings
What is an example of a dialectic in DBT?
Dialectical means "the existence of opposites." In DBT, people are taught two seemingly opposite strategies: acceptance (i.e., that their experiences and behaviours are valid), and change (i.e., that they have to make positive changes to manage emotions and move forward).