Mindfulness
What 2 categories are six of the mindfulness skills broken down in to?
"what" and "how" skills
What is one goal of your IE skills?
to ask something of someone, to maintain relationships or to keep your self respect
What is the first step in regulating your emotions?
practicing observing and describing your emotions
What 2 categories are the DT skills broken down in to?
Reality acceptance skills and crisis survival skills
What theory is DBT developed based on?
Biosocial Theory
What are the 2 minds that make up wise mind?
Emotion mind and Reason/Logic mind
What skill do you use to keep your self respect?
What do your PLEASE skills stand for?
Physical Illness, Eat balanced, Avoid Substances, Sleep and Exercise
What is willingness?
Borderline Personality Disorder
What are the 3 what skills and 3 how skills?
Observe, Describe, Participate and Nonjudgmentally, One Mindfully and Effectively
This communicates that what you are feeling, thinking or doing makes sense/is understandable. It communicates that a person's feelings/thoughts/experiences MATTER!
What is validation?
What 3 things do emotions do for you?
1. emotions motivate and organize us for action.
2. emotions communicate to and influence others.
3. emotions communicate to ourselves.
What are the 3 goals of your DT skills?
1. survive crisis situations without making it worse
2. accept reality as it is in the moment
3. to become free
What are your options for solving any problem?
1. Solve it
2. Feel Better About it
3. Tolerate it
4. do nothing and possibly make it worse
True or False - You can use your what skills all at the same time.
False
What is dialectical thinking?
2 things that are opposite can both be true at the same time
What skills help reduce your vulnerability to emotion mind?
ABC PLEASE
What does TIP stand for?
Tip the temperature (of your face with cold water)
Intense Exercise (to calm down your body when it is revved up by emotion)
Paced breathing (pace your breathing by slowing it down) and Paired muscle relaxation (to calm down by pairing muscle relaxation with breathing out)
What does SUD skills stand for? And bonus points if you can name some SUD skills.
Substance Abuse Disorder Skills
Alternate rebellion, dialectical abstinence, clear mind,
What is loving kindness practice?
Loving kindness is a mindfulness practice designed to increase love and compassion first for ourselves, for loved ones, for friends, for those we are angry with, for difficult people, for enemies, and then for all beings.
What does DEAR MAN stand for?
Describe, Express, Assert, Reinforce and be Mindful, Appear Confident Negotiate
what skill do you use if your emotion does not fit the facts and/or is not effective to act on it?
opposite action
If we use crisis survival skills for everyday life what are we doing?
Avoiding!
When was DBT developed and by whom?
Dr Marsha Linehan in 1970's