Mindfulness
The skill where you focus on each part of your body noticing how it feels.
What is Mental Body Scan?
Activities such as watching TV, reading a book, listening to music, taking a walk etc.
What are Distracting Activities?
At first I felt really bored, but this grew into a feeling of sadness and disappointment about the lack of interesting things going on in my life. By the end of the day I just felt really empty. The primary and secondary emotions are these.
What is bored and sad?
I always try to listen carefully to what other people are trying to tell me, and I make sure they know that.
If I have an argument with somebody, I can express myself (my thoughts and emotions) in a clear and honest way. These are examples of this communication style.
What is Assertive?
What is Grounding?
The Wise Mind is the middle ground between these two things.
What is the Emotional Mind and the Reasonable Mind?
A way to assess maladaptive behaviors and changes that could be made for a more productive and positive outcome.
What is a Cost Benefit Analysis?
Setting short-term and long-term goals helps in being this.
What is effective?
My way is always the right way.
I often swear, yell and I am verbally aggressive with people. These are examples this communication style.
What is Aggressive?
Victor is upset when his girlfriend manipulates him into spending all his free time with her. He can use this interpersonal skill to help him feel better and improve his relationship.
What is an Emotional boundary
Being more focused on the world around you.
What is External?
Reconnecting with the present moment when thoughts of the past or future are becoming unproductive.
What is Grounding?
Acknowledge , allow, accept how you feel.
What is self-validation?
Sophia doesn't like when Tom greets her with a hug. She can put this into place to make her feel more comfortable.
What is a Physical Boundary?
Linda wants to work on her peer relationships. This DBT module could help with that.
What is Interpersonal Effectiveness?
The act of creating space between you and unproductive thoughts and emotions.
What is Thought Defusion?
The 4 techniques of TIPP.
What are: Temperature, Intense Exercise, Paced Breathing, Progressive Muscle Relaxation
Sleep hygiene, addictions, and diet are examples of this.
Old patterns, negative predictions, and toxic relationships are examples of this.
Brad wants to be more effective. His long term goal is to attend NYU in the fall in get a degree in marketing. This short-term goal could get him there.
What is creating a resume? Looking at colleges? etc.
A mindful response to: "I hate this baby crying on the plane. Not everyone has to be a parent!"
What is "I hear a baby crying loudly in the seat behind. I feel angry at his parents and I feel like they need to do a better job. I am feeling irritated and angry."
The 7 techniques of RESISTT.
What are: Reframe, Engage in distracting activity, Someone Else, Intense Sensations, Shut it out, Neutral Thoughts, Take a Break
"I should never let others know how I feel because they will think I am weak." is an example of this.
What is a myth about emotions?
Being able to adjust the level of a request to ensure your needs are met is called this.
What is Modulating Intensity?
A DBT skill that helps when you are feeling overwhelmed or upset.
What is self-soothe? Grounding? etc.