Mindfulness
What is Self-Soothing?
Using the five senses to ground yourself and reduce distress.
What is the 'Pros & Cons' skill?
Thinking about both the positive and negative consequences of tolerating vs. not tolerating distress (or acting on urges vs. not acting on them).
What does the term 'Dialectics' mean in DBT?
That two seemingly opposing/conflicting things can both be true simultaneously.
True or false: The only way to practice Mindfulness is through meditation.
False! Mindfulness can come in the form of numerous activities, meditation is just one way to practice Mindfulness. Fully 'throwing yourself' into any activity you are currently doing can be using Mindfulness.
What is the purpose of the 'Contributing' skill?
Refocusing attention from yourself to what you can do for others.
What is the purpose of the IMPROVE the Moment skill?
To replace immediate negative events or emotions with more positive ones.
What is Radical Acceptance?
Accepting something all the way, completely and totally. Not fighting reality or throwing tantrums because reality is not the way that you want it, and letting go of bitterness.
True or false: Distress tolerance skills should be used in every situation and for solving all problems.
False! Distress tolerance skills will be most effective when they are reserved for a true crisis situation.
What are the three states of mind?
Emotion mind, reasonable/rational mind, wise mind
What is the difference between the 'Push Away' skill and avoidance?
With the 'Push Away' skill, you only push away the thought/distress temporarily. You must come back to it when you're better able to manage it.
Give an example of a self-soothing activity for each of the five senses.
Examples:
VISION: Walk in a pretty part of town. Look at the nature around you.
HEARING: Listen to beautiful or soothing music, or sounds of the ocean.
SMELL: Smell some essential oils. Light a scented candle.
TASTE: Have a special treat, and eat it slowly, savoring each bite.
TOUCH: Take a bubble bath. Pet your dog
What is not part of acceptance?
Agreement and/or approval.
Draw a DBT-style Pros & Cons matrix on the board.
The matrix should have 4 boxes: pros of resisting urge, cons of resisting urge, pros of giving in to urge, cons of giving in to urge.
What are the "What" skills of Mindfulness.
Observe, Describe, Participate
Provide the definition and give one example of using 'Emotions' for distraction.
Replacing our current emotional state/urge with an alternative emotion.
Example: Watch a funny movie when you're feeling sad/angry.
What does the IMPROVE acronym stand for?
Imagery, Meaning, Prayer, Relaxation, One Thing in the Moment, Vacation, Encouragement
True or false: You only have to think about short-term consequences when using the Pros & Cons skill.
False! Both short and long-term consequences must be considered to use the Pros & Cons skill effectively.
Name the skill in Interpersonal Effectiveness in which your goal is to get what you need from others or say no to a request.
DEAR MAN
What are the "How Skills" of Mindfulness?
Nonjudgmentally, One-mindfully, Effectively
Describe the proper way to use 'Comparison.'
Trying to compare your current situation or the current crisis to a harder situation than the one you're in now.
Example: You could compare to times in your life when things have been a lot harder or you didn't have the same resources you have now. You're trying to get yourself to sort of say in your mind, 'I've gotten through hard times before, and I survived'.
What are the two rules for 'Vacation'?
1. Don't take vacations that will harm you.
2. Don't make your vacation too long.
What is Turning the Mind?
Making a conscious decision to accept over and over.
Describe the difference between willingness and willfulness.
Willingness is accepting what is and responding to it in an effective/appropriate way. It is doing what works.
Willfulness is refusing to tolerate the moment or make changes that are needed, giving up, trying to fix every situation, insisting on being in control, and/or attachment to what one wants vs. what is. It is the opposite of doing what works.