Mindfulness
Being Mindful means being in the ______ moment.
What is Present?
Describe the situation that is likely to prompt uncomfortable emotions,
Decide what coping or problem-solving skills,
Imagine the situation in your mind,
Rehearse in your mind coping effectively, Practice relaxation after rehearsing.
What is Cope Ahead?
Stop, Take a step back, Observe, Proceed mindfully.
What is the STOP skill
Use this skill when your goal is to keep your self-respect.
What is FAST?
This module teaches us skills that help us to tolerate stressful situations without making them worse.
What is Distress Tolerance
There is no absolute _____.
What is Truth?
The three states of mind.
What are emotional, logical and wise mind?
This emotion gives us a sense of purpose and well-being.
What is Joy?
Temperature, Intense exercise, Paced breathing, Progressive muscle relaxation.
What is the TIPP skill
Use this skill when your goal is to ask for something or needing to say no to something you use this skill.
What is DEARMAN?
This module focuses on improving our ability to fully participate in experiences?
What is Mindfulness?
Weighing the risks and benefits of a situation before making a decision.
What is Pros and Cons
Doing what is needed.
What is willingness?
Doing the opposite to the emotion you're feeling when it's not effective or appropriate.
What is opposite action.
Accepting things that we cannot change, despite feeling unhappy about
What is radical acceptance?
Use this skill when your goal is to keep or maintain a relationship.
What is GIVE?
This module focuses on helping us build skills to better navigate relationships?
What is Interpersonal Effectiveness?
Reduce Suffering and Increase Happiness; Increase Control of Your Mind; Experience Reality as It Is.
What are the Goals of Mindfulness?
When we use the describe skill, this is the ONLY thing we describe.
What are the FACTS?
Evaluating the accuracy of your thoughts and interpretations about a situation.
What is Check the Facts
This is the subset of skills you need when impulsive crisis generating behaviors are making matters worse.
What are the crisis survival skills.
This communicates that what you are feeling, thinking or doing makes sense/is understandable. It communicates that a person's feelings/thoughts MATTER!
What is validation?
To have the ability to view issues from multiple perspectives.
What does it mean to think dialectically?
Understand and Name Your Own Emotions; Decrease the Frequency of Unwanted Emotions; Decrease Emotional Vulnerability; Decrease Emotional Suffering
What are the Goals of Emotion Regulation?
A person is sitting comfortably in a chair, clenching and relaxing their muscles from head to toe.
What is progressive muscle relaxation?
To do something that makes you feel good about yourself
What is build mastery?
A technique for managing your unwanted behaviors. Rather than giving in to an urge, you will ride it out, like a surfer riding a wave. After a short time, the urge will pass on its own.
What is Urge Surfing?
Rejection of feelings and oversimplification of problem solving sum up this sort of environmental response.
What is an invalidating response?
These skills are meant to be done IN THE MOMENT to reduce intense emotions
What are Distress Tolerance skills
People may not have created their own ____ but they have to ____ them anyway.
What is Problems & Solve?
Digging your heals in.
What is being willful?
This emotion motivates us to take action.
What is Anger?
The self soothe skills.
What is touch, taste, smell, sound and vision?
The FAST skill
What is be Fair, no Apologies, Stick to values, and be Truthful?
The 4 DBT Modules
What are Mindfulness, Emotion Regulation, Distress Tolerance, Interpersonal Effectiveness?
Survive Crisis Situations; Accept Reality; Become Free
What are the goals of Distress Tolerance?
The three "how" skills.
What are non-judgmental, one mindful and effectiveness.
Communicate to others and motivate our own behavior; Influence or control other people's behavior; Validate our own perception of event.
What are the 3 functions of emotions?
The IMPROVE skill.
What is Imagery, Meaning, Prayer, Relaxation, One crisis at a time, Vacation and Encourage yourself
The GIVE skill
What is be Gentle, show Interest, Validate and use and Easy manner?
Changing how you feel, think or act about a problem can be accomplished after you master the skills offered within this skills module.
What are the emotion regulation skills.
Be Skillful in Getting What You Want and Need from Others; Build Relationships and End Destructive Ones; Walk the Middle Path.
What are the Goals of Interpersonal Effectiveness?
The three "what" skills.
What are observe, describe and participate?
The PLEASE skill.
What is Treating physical illness, balance eating, avoid mood altering drugs and alcohol, balance sleep and get exercise?
The ACCEPTS skill
What is Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts and Sensations.
The DEARMAN skill
What is Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate?
Two opposite ideas can be true at the same time.
What does Dialectical mean?
Or what is The Dialectic?
Clients are doing the best they can; Clients want to improve; Clients need to do better, try harder, and be more motivated to change; Clients may not have caused all of their own problems but they have to solve them anyway; The lives of individuals are unbearable as they are currently being lived; Clients must learn new behaviors in all relevant contexts; Clients cannot fail in therapy
What are the Assumptions of DBT?
A person’s most central ideas about themselves, others, and the world that act like a lens through which every situation and life experience is seen.
What are Core Beliefs?
The overarching goal of DBT is to help people create this.
What is a life worth living?
Accepting things for what they are.
What is Radical Acceptance?
People are doing the ____ they can.
What is Best?
DBT aims to replace...
What is Problem behaviors with skillful behaviors.
DBT stands for...
What is Dialectical Behavioral Therapy?
People want to _____.
What is Change/Improve?
ABC
What is Accumulate Positive Emotions, Build Mastery, Cope Ahead
Holding your breath, put your face in a bowl of cold water, or hold a cold pack (or zip-lock bag of cold water) on your eyes and cheeks.
What is Tip the Temperature?
Finding the kernel of truth in another person’s perspective or situation; verifying the facts of a situation; Acknowledging that a person’s emotions, thoughts, and behaviors have causes and are therefore understandable; Not necessarily agreeing with the other person.
What is Validation?
Dialectical Behavior Therapy (DBT) is a type of cognitive-behavioral therapy developed by this psychologist.
Who is Marsha M. Linehan?
1. Solve the Problem; 2. Feel Better about the Problem; 3. Tolerate the Problem; 4. Stay Miserable
What are the Options for Solving Any Problem?