Mindfulness
Thinking about the good and bad outcomes of tolerating and not tolerating distress.
Name three mindfulness activities
emotion mind, reason mind, wise mind
Refocusing attention from yourself to what you can do for others
What is IMPROVE the Moment?
Replacing immediate negative events or emotions with more positive ones.
What are the 4 core skills/modules of DBT
Mindfulness, emotion regulation, distress tolerance, interpersonal effectiveness
Give three examples of mindfulness activities
Body sensations/feelings, Meditation, Deep Breathing, 5 senses, etc.
What does TIPP stand for
Temperature, Intense exercise, pace breathing, progressive muscle relaxation
Give an example of Self-Soothe for each of the 5 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 breakfast being cooked. Light a candle. TASTE: Have a special treat, and eat it slowly, savoring each bite. TOUCH: Take a bubble bath. Pet your dog
What does DBT stand for
Dialectical Behavior Therapy
What is Nonjudgmentally
Seeing things as they are, without adding labels like good, bad, right, wrong
What are the two sub skills of Distress Tolerance
Crisis Survival Skills and Accepting Reality Skills
Imagery, Meaning, Prayer, Relaxation, One Thing at a Time, Vacation, Encouragement
What does Distress Tolerance Mean
Are skills designed to help you cope with difficult emotions and situations without making things worse
TRUE/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 is another way to say Cost Benefit Analysis
What does one thing in the moment mean
Immersing yourself in a simple or repetitive activity that requires your full engagement.
What is Emotion Mind
A state of mind when emotions are in control and are not balanced by reason. You are ruled by your moods, feelings, and urges to do or say things.
What are you doing when you are participating