How Skills
Focus on facts and avoid adding opinions/labels
What is the Observe skill?
Noticing thoughts and feelings without trying to change them
What does mindfulness help us achieve?
Managing our behaviors and allow us to accept our emotions
Staying in present moment
What is the 54321 coping skill?
5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, 1 thing you can taste
Name a grounding technique you think is helpful for you
your answer.
What is One-Mindfully?
Focusing on one thing at a time, and providing your full attention
What is the describe skill?
Use facts and words to describe how you are feeling and include observations
What is Emotional Mind?
When we are governed by our emotions
How does TIPP help you use your 5 senses?
Temperature
Intense exercise
Paced breathing
Progressive Muscle Relaxation
How does laughter help you feel better?
Alleviates stress because it is a natural mood booster, it releases endorphins
What is the Effectively skill?
Do what works and focus on your goals, acting with intention
What is the participate skill?
Immersing yourself fully in the activity without distractions. Engaging in the moment.
What is Logic/Reason Mind?
Use facts, figures, or past experiences to process information
Describe a situation where you would use the 5 senses to ground yourself
your answer
How does spending time with a pet help you?
Can help reduce stress and anxiety, use your 5 senses to interact, can provide laughter/amusement
Describe a situation where you would have to use your How Skills
Homework, School, Argument with parents, etc.
What other skill can you use with Participate?
ACCEPTS skill
What is Wise Mind?
Balancing both our emotion and logic mind
Use your 5 senses to list 10 things you can see/hear/feel/taste/touch in the room
Your answers
How does mindfulness meditation help you?
promote relaxation, provide coping skill to become more aware of present thoughts and feelings, which allows for better emotional regulation
Name two situations where it is hard to be non-judgmental
Your answer
Name 2 ways you can observe, describe, and participate using other DBT skills.
IMPROVE, ACCEPTS, NON-JUDGMENTAL, ONE-MINDFULLY, HALF-WILLING HANDS AND SMILING, WALK THE MIDDLE PATH, NOTICING THOUGHTS
What two skills help us achieve Wise Mind?
What and How
Bonus (100 pts): Provide a scenario that you would have to use these skills with examples of using each
How do the 5 senses connect to your What and How skills?
Name two types of breathing techniques that can help with grounding
box breathing, rainbow breathing, paced breathing, 4-7-8 breathing, etc.