What is DBT?
What does DBT stand for?
Dialectical Behavior Therapy
What is mindfulness?
Mindfulness is a way to pay attention to thoughts and feelings moment by moment, without judgment. Often, our pain and mental discomfort come from the judgment we place on what we experience, rather than by what is actually happening.It is a sense of accepting things as they come, without the expectations that come with purposeful thought.
What is Distress?
Each person has certain situations which are distressing to them and experiences distress differently. We need to remember to validate the experience of distress that we may feel or others may experience.
What can emotional regulation skills help us do?
Learning Emotion Regulation skills will help us learn to effectively manage and change the way we feel and cope with situations.
In DBT, Interpersonal Effectiveness refers to the skills which help us to:
Name one skill that interpersonal effectiveness can help us do.
Name the DBT Skills Modules (will get all points if you name at least two).
Mindfulness (being present in the moment)
Why do we practice mindfulness?
The aim of mindfulness is to allow us to respond to things instead of automatically reacting to them. This requires being able to tolerate the experience of distressful thoughts long enough to decide if those thoughts have value and figure out to how best to respond. We learn this by practicing becoming more aware of where our attention is, and deliberately changing that focus.
What is the difference between suffering and pain?
Suffering is pain plus non-acceptance of the pain. Pain can be difficult or almost impossible to bear, but suffering is even more difficult. Pain is part of living; it can be emotional or physical. Pain is nature’s way of telling us that something is wrong.
T/F Emotions, thoughts and what we do or feel an urge to do (behaviours) are all linked
T.
Changing one part of the cycle will help improve the situation and help you feel better.
During passive communication, a person prioritizes the needs, wants, and feelings of others, even at their own expense.
Through aggressive communication, a person expresses that only their own needs, wants, and feelings matter.
Assertive communication emphasizes the importance of both peoples’ needs.
T or F. Dialectics teach us:
T
True or False: Being mindful is the same as being purposeful.
F.
Being mindful is a sense of accepting things as they come, without the expectations that come with purposeful thought.
Why learn to tolerate pain and distress?
Pain is apart of life
If you cannot meal with your pain, you may act impulsively.
When you act impulsively, you may end up hurting yourself or not getting what you wanted.
Emotion causes us to react and move in certain ways. Each emotion has an "Action Urge" - the automatic urge we feel. We can use Opposite Action skill to help us make a more helpful and positive response and outcome. Name an action urge and an opposite action.
Ex. If you feel anxious your action urge might be to run away, escape, or avoid. Opposite action to that is to approach, go anyway, stick with it.
Ex. Angry. Action urge might be to attack,Opposite action is to gently withdraw or kindly approach
Ex. Sad. Withdraw and isolate, opposite action is to be with others, do more.
What does DEARMAN help us do?
helping us gain our objective
Describe the current situation
Express your feelings and opinions
Assert yourself by asking for what you want, or by saying no
Reward the person - let them know what they will get out of it
Mindful of objectives without distraction (broken record technique, ignoring attacks)
Appear effective and competent (role play, use your acting skills)
Negotiate alternative solutions
What is the goal of DBT?
The goal of DBT is to transform negative thinking patterns and destructive behaviors into positive outcomes.
Will being mindful precent unpleasant or sad things from happening in our daily lives?
No. No therapy or meditation will prevent unpleasant or sad things from happening in our daily lives. But mindfulness allows us to view those things from a more objective place, to see them without letting them pull us into automatic reactions and feelings.
Name one thing you can do to using ACCEPTS that can help you keep your emotions manageable until you can resolve the problem.
Hint: ACCEPTS stands for Activities, Contributing, Comparisons, Emotions, Push away, Thoughts, and Sensation.
A- fully engage in an activity (i.e. walk)
C-do something for someone else
C- compare yourself to times you suffered more in the past or to others less fortunate.
E- partake in a event that creates different emotions
P- push the situation away by leaving it for a while mentally
T-Do something to engage your mind (i.e. read)
S- Engage all your senses (i.e.listen to music)
When might you want to check the facts skill?
Check the facts is a skill we use to determine whether our emotional responses are appropriate for a given situation so we can figure out which skill might be most useful in regulating problematic responses.
If an emotion fits the facts you may want to use mindfulness to emotion to help process the emotion and experience it.
How do you view your own interpersonal sills?
Ex. Are you good at saying no?
Ex. Do you typically communicate passively, aggressively or assertively?
T or F. DBT is an ecvidence based therapy.
T. Bioso
What are the three states of mind?
Hint: One is wise mind
Emotional Mind
Wise Mind
Rational Mind
How can you self sooth using your senses?
Vision. Ex:Look at nature around you.
Hearing. Ex: Listen to soothing music.
Smell. Light a seated candle.
Taste. Ex: eat mindfully
Touch. Ex. Take a bubble bath or hot shower
When might you want to use opposite action?
if emotion does NOT fit the facts, we might want to use opposite action to counteract our response. For example, if you are experiencing fear the opposite actions for fear are:
Elicit an example of a strong emotion or emotions that have interfered with skillful behavior where you use your wise mind.
Ex. low tolerance for distress, failure to consider consequences.