What is DBT?
The four ways approach a problem
1. Solve The problem
2. Accept the problem
3. Change how you feel about the problem
4. Stay miserable - do nothing/make it worse
What is mindfulness?
• Intentionally living with awareness in the present moment.
• Without judging or rejecting the moment.
• Without attachment to the moment.
How can you use TIPP skills?
Temperature: dunk your face for in ice water, look up and hold a ziplock bag of cold water over your face
Intense Exercise: 15 minutes of running, jumping jacks, pushups...
Paced breathing: breathe in, hold, breathe out for equal counts (or longer out than in)
Paired/Progressive Muscle Relocation: tense muscles for 5 seconds and release, rethink effective thoughts
When you should use opposite action?
Give an example of one opposite action
Emotions don't fit the facts, acting is not effective
3 core goals/priorities of interpersonal effectiveness
1. Objective Effectiveness (get what you want/need from others)
2. Relationship Effectiveness (build, strengthen, and end relationships)
3. Self-Respect Effectiveness (protect your values and beliefs)
Pros & Cons of being in DBT
| Being in DBT | Not Being in DBT |
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Pros | | |
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Cons | | |
Demonstrate 5-4-3-2-1 grounding
5 things I can see
4 things I can hear
3 things I can touch
2 things I can smell
1 thing I can taste
Describe the difference between willingness and willfulness
Demonstrate willful hands or half-smile
Willingness: open and flexible, doing what is needed for the situation
Wilfulness: stubborness, avoidance, doing what you want instead of what's needed
Use this when your feelings fit the facts and acting on them is effective
Problem Solving
When do you use GIVE vs FAST skills
GIVE: Maintaining a relationship
FAST: Respecting yourself
People have difficulty regulating their emotions due to a combination of biological vulnerability and invalidating/ineffective social environments
Biosocial Theory
Describe the 3 states of mind
• Reasonable Mind: facts, reason,
logic, and pragmatics
• Emotion Mind: moods, feelings, and urges
to do or say things
• Wise Mind: value in both reason and emotion, balance
Fill in the blanks:
Activites, Contributing, Comparisons, ________, Pushing Away, Thoughts, __________.
Give an example of one word of this acronym
Emotions, Sensations
Define ABC PLEASE
Give an example of A, B, and C
• A – Accumulate Positive Emotion
• B – Build Mastery
• C – Cope Ahead
• PL – treat Physical iLLness
• E – Eating regular/balanced
• A – Avoid Mood-Altering Substances
• S – Sleep
• E – Exercise
Acknowledging that person's emotions, thoughts, and behaviors have causes and are therefore understandable
Validation
Parts of a Chain Analysis
*Hint* There's 8
1. Identifying the problem behavior
2. Vulnerability factors
3. Prompting event
4. Chain of Events (links) - thoughts, emotions, body sensations, actions/words, environmental events
5. Consequences - short term and long term
6. Skillful behavior replacements
7. Prevention Plans
8. Reparations
What skills & How Skills
1. Observe: Paying attention to internal and external experiences without trying to change them.
2. Describe: Putting words to your experience objectively, focusing only on the facts.
3. Participate: Immersing yourself completely in an activity and letting go of distraction or self-consciousness.
1. Non-Judgmentally: Taking a neutral, non-evaluative stance, focusing on facts rather than "good/bad" or "should/shouldn't".
2. One-Mindfully: Doing one thing at a time, completely focused.
3. Effectively: Doing what works to achieve your goals, rather than what is "right" or fair.
Fill in the blanks:
Imagery, ____, Prayer, Relaxation, One thing in the moment, ____, Encouragement.
Give an example of one word of this acronym
Meaning, Vacation
Steps in Problem Solving
*Hint* There's 7
1. Describe the problem
2. Check the facts
3. Identify your goal
4. Brainstorm solutions
5. Choose a solution
6. Action steps for the solution
7. Evaluate results
Factors to consider when deciding how intensely to ask for something or say no to something
• Capability
• Priorities
• Self-Respect
• Rights
• Authority
• Relationship
• Long-term vs Short-term goals
• Give and take
• Homework
• Timing
What are two assumptions (principles) of skills training?
1. People are doing the best they can.
2. People want to improve.
3. People need to do better, try harder, and be more motivated to change.
4. People may not have caused all of our own problems, but they have to solve them anyway.
5. New behavior has to be learned in all relevant contexts.
6. All behaviors (actions, thoughts, emotions) are caused.
7. Figuring out and changing the causes of behavior work better than judging and blaming.
Dave has lost his job. What might his reasonable mind, emotional mind, and wise mind do?
Reasonable Mind: After Dave loses his job, he pretends he doesn't feel upset and immediately dives into a new job search.
Emotional Mind: After Dave loses his job, he isolates for weeks and tells himself he'll never find another job.
Wise Mind: After Dave loses his job, he lets himself feel upset before starting a new job search.
Accepting reality without judgement or resistance, even if you don't like it
Radical Acceptance
Questions to ask when checking the facts
*Hint* There's 6
1. What is the emotion I want to change?
2. What is the event prompting my emotion?
3. What are my interpretations thoughts and assumptions about the event?
4. Am I assuming a threat?
5. What's the catastrophe?
6. Does my emotion and/or intensity fit the facts?
DEAR MAN example
(situation idea: your roommate is being too loud at night)
• Describe:
• Express:
• Assert:
• Reinforce:
• Mindful:
• Appear Confident:
• Negotiate: