Core Concepts
What is confidentiality in group?
Confidentiality is the practice of keeping information shared within the group private and not discussing it outside the group. It's a crucial element of building trust and a safe environment where participants feel comfortable sharing personal information. While group leaders are legally bound to confidentiality, group members are also expected to respect the privacy of others.
“What we say in group, stays in group”
Why do we start group with a Mindfulness exercise?
We start with a Mindfulness exercise by intentionally focusing our attention on the present moment, without judgment, while observing our thoughts, feelings, and sensations.
It's about being fully present and engaged with whatever you're doing.
What is Distress Tolerance?
They teach individuals to cope with intense emotions and difficult situations without resorting to impulsive or harmful behaviors. These skills aim to help individuals endure uncomfortable feelings, accept uncertainty, and manage crisis situations.
What is Interpersonal Effectiveness?
Interpersonal effectiveness refers to the ability to communicate, build relationships, and interact positively with others, ultimately leading to successful outcomes and maintaining a positive sense of self. It's a key skill for navigating relationships, resolving conflicts, and fostering collaboration. It includes the ability to express needs, manage emotions, and maintain self-respect while interacting with others.
What is confidentiality?
Confidentiality is a shared responsibility between the group leader and all group members. Group members are strongly encouraged, to keep shared information within the group.
“What we say in group, stays in group”
What are the 3 States of Mind?
Reasonable Mind, Emotion Mind & Wise Mind
What is mindful eating?
Engaging fully in the experience of eating, paying attention to taste, texture, and sensations.
What does the Pro/Con Skill help us do?
It is a distress tolerance technique used to help individuals make more informed decisions, particularly when facing intense emotions. It involves weighing the positive and negative consequences of both tolerating distress and acting on impulsive urges. This skill helps individuals resist impulsive, potentially harmful behaviors and choose actions that align with their long-term goals.
What is the name of the interpersonal effectiveness skill to effectively make requests, assert oneself, and navigate difficult situations.
DEAR MAN
It stands for:
The combination of emotional mind (your feelings) and reasonable mind (the logic/facts)
Wise Mind
What does an invalidating environment mean?
An invalidating environment can at times punish or sometimes reinforce emotional displays. These factors can contribute to a person's suppression or escalation of emotions
This can leave a person feeling confused and unable to trust one's own emotional experiences. This is called self-invalidation.
“There's something wrong with me”
“Why am I like this? I shouldn’t be so angry”
“I can’t do anything right”
What does it mean to do things "One-Mindfully"?
The idea of one-mindfully is to do one thing at a time. If you are going to eat, eat. Don’t read or watch TV at the same time. When you are working, work. Don’t try to work and worry about something at home at the same time. When you are talking with a friend, talk with your friend. Don’t try to be on the computer at the same time.
The reasons for this are so that you can give your full attention to what you are doing and do your best job, but also so that you will feel completely present and not fragmented when you are doing these important things.
Name 2 senses and how you would use them in the self-soothe skill?
It's a method of easing intense emotional pain by engaging your five senses to find comfort and calm.
Sight, Hearing/Sound, Smell, Taste, Touch and Movement
Example: Sight- looking at pictures on your phone, Hearing/Sound- Listening to your favorite song, Touch-petting your dog, Movement- exercising
What does the "V" in the GIVE skill stand for?
The GIVE skill, part of Interpersonal Effectiveness, helps maintain and improve relationships by being gentle, acting interested, validating, and using an easy manner. It's especially useful for difficult or important conversations.
You are feeling anxious today and have a final exam. You say to yourself "I know I feel a little nervous today, it might be because of the final. Maybe I can do some deep breathing to help me calm down." What state of mind are you in?
Wise Mind
What is the Biosocial Theory?
Research tells us that there is a biological vulnerability to emotions
High sensitivity
High reactivity
Slow return to baseline
Research also tells us that there is a biological vulnerability to effectively regulating emotions.
These factors can then interact when a social environment.
In this "what skill" you become one with your experience. Just jumping in regardless of liking it or not.
Participate
What do 2 of the letters stand for in the acronym Wise Mind "ACCEPTS"?
o A-Activities: Do Something
o C- Contributing: Do Something Nice for Someone
o C- Comparisons: Compare yourself to those less fortunate than you
o E- Emotions: Create Different Emotions
o P- Pushing Away: Push the Painful Situation Out of your Mind Temporarily
o T-Thoughts: Replace your Thoughts
o S - Sensations
What does the "F" in the FAST skill stand for?
FAST DBT skill helps individuals maintain self-respect when interacting with others.
What is Executive Functioning?
Executive functioning is how your brain helps you organize, plan, focus, manage time, and regulate emotions
Executive functioning skills include:
Task Initiation
Planning & Organization
Time Management
Working Memory
Emotional Regulation
Impulse Control
What does "dialectics" mean?
What are dialectics?
Dialectics - Finding balance between acceptance and change, by Walking the Middle Path
Dialectics teach us that:
There is always more than one way to see a situation
We all have a lot of unique qualities and different points of view
Change is the only thing that is constant
Two conflicting ideas can be true at the same time (even things that seem like opposites)
Honor the truth on both sides of a conflict
What is the skill of focusing on the facts themselves, not just a label of “good” or “bad.
Non-judgemental
What does Radical Acceptance mean?
It's acknowledging and accepting difficult situations and emotions without judgment. It's about facing reality, even when it's painful, and choosing to respond with awareness and compassion rather than with resistance or avoidance.
What are 2 of the benefits of utilizing the Interpersonal Effectiveness Skills?
Benefits of Interpersonal Effectiveness Skills:
What are 2 "Thinking Errors/Mistakes"?
All or nothing - black and white thinking
Catastrophizing (fortune telling)
Mind Reading
Overgeneralizing
Mental Filter
Disqualifying the positive
Emotional reasoning
“Should” statements
Labeling
Personalization