Russ
What are the three states of mind?
Reasonable Mind, Emotional Mind, Wise Mind
Name 3 skills from IMPROVE the Moment.
Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, Encouragement
What is Dialectics?
More than one way to see a situation and more than one way to solve a problem.
I'm doing the best I can AND I can do better.
Both And instead of Either Or.
How do we accumulate positive experiences?
Do pleasant things, be mindful of positive experiences, be unmindful of worries.
What do you ask yourself when you use the Check the Facts skill?
Interpreting correctly? Making assumptions? Thinking in extremes? Worst possible outcome? Can you imagine coping with worst outcome?
What Skills
Observe, Describe, Participate
Explain Pros & Cons - the four consequences
Pros of acting on urge
Cons of acting on urge
Pros of resisting urge
Cons of resisting urge
List four Thinking Mistakes.
Black & White Thinking, Catastrophizing, Mind-Reading, Overgeneralization, Mental Filter, Disqualifying the Positive, Emotional Reasoning, Should statements, Labeling, Personalization.
What is Build Mastery?
Doing at least one thing a day to feel competent and in control. What are some examples for you?
Steps of Problem Solving
Identify goal, brainstorm solutions, choose a solution, put solution into action, evaluate outcomes.
How Skills
Don't judge, Stay Focused, Do What Works
TIPP skills
Tempurature, Intense exercise, Paced breathing, Progressive muscle relaxation.
What is validation?
Validating and affirm a person's thoughts and emotions. Does not assume agreement. Builds relationships.
What are the steps of Cope Ahead?
Describe a situation (check the facts), Decide what DBT skills to use, Imagine the situation, Rehearse coping effectively in your mind.
Give an example of Opposite Action
Fear - approach, Anger - gently avoid, Sadness - get active, Shame/Guilt - face the music, Jealousy - let go of controlling others, Love - Stop expressing love
Name three skills from ACCEPTS.
Activities, Contributing, Compare yourself, create different Emotions, Push painful thoughts away, replace your Thoughts, intensify other Sensations
What is Radical Acceptance?
Complete and total accepting in mind, heart, and body. Seeing reality as it is. Not giving up nor giving in. Accepting life of life's terms.
What three things do emotions do for us?
Emotions give us information.
Emotions communicate and influence others.
Emotions motivate us and prepare us for action.
Name three points from PLEASE.
treat PhysicaL illness, balance Eating, Avoid mood-altering drugs, balance Sleep, get Exercise.
Three interpersonal effectiveness skills and what they are used for.
GIVE - Build and maintain relationship.
DEAR MAN - Get what you want or say no.
FAST - Maintain self-respect, stick to your values.
Self-Soothe uses what six senses?
Vision, Hearing, Smell, Tough, Taste, Movement
What is the difference between willfulness and willingness?
Willfulness is refusing to tolerate a situation or giving up, trying to change something that cannot be changed, or refusing to change something that must be changed. Willingness is allowing the world to be what it is and participating fully.
Describe the Model of Emotions?
Vulnerability factors, Prompting event, Thoughts, Body changes, Action urges, Face and Body language, Actions, Emotion, Aftereffects.
What is the Wave skill for?
Surfing the wave of emotion, observe your feeling, don't get rid of it, don't push it away, don't hold onto it.
Name three parts of the THINK skill.
Think about it from the other person's perspective.
Have empathy.
Consider various Interpretations.
Notice ways the other person is trying to make things better.
Use Kindness when you approach the person.