Wise Mind ACCEPTS
What are three activities you could use to distract yourself?
Answers will vary
What are the components of IMPROVE the moment?
I- Imagery
M- Meaning
P- Prayer
R- Relaxation
O- One mindfully
V- Vacation
E- Encouragement
What are the three states of mind?
Wise Mind, Emotional Mind, Reasonable Mind
What are the four components of the TIPP skill?
Temperature, Intense Exercise, Paced Breathing, Progressive Muscle Relaxation
When we turn our minds from rejecting reality to accepting reality, we are using this skill.
Radical Acceptance
What are the components to Wise Mind ACCEPTS?
A- Activities
C- Contribuitng
C- Comparions
E- Emotion
P- Pushing away
T- Thoughts
S- Sensations
True or False: the P in IMPROVE stands for prayer. Therefore, if you are not religious, spiritual, or believe in God you can't do DBT.
FALSE!!!!!
TRUE!!!!!!
Name one example of self soothing with smell.
Answers may vary
Making a conscious decision to accept something over and over again is using this skill
Turning the Mind
Answers may vary (Any time that you need to complete a task and need to focus on something else. Taking a test, while out spending time with friends, when at school are all suitable responses)
Name a quote, mantra, or words of encouragement you can tell yourself when you are feeling down.
Answers may vary.
What are the HOW skills for mindfulness?
Nonjudgmentally, One mindfully, Effectively
What is the one TIPP skill that you can utilize no matter where you are?
In the following clip, the therapist is showing the opposite of this acceptance tool.
The opposite of validation (invalidation)
If you are feeling angry, how would you use the E (emotion) to distract yourself?
Doing something to elicit the opposite emotion.
Give an example of how you have used One Mindfully recently? (One thing at a time)
Answers may vary
If you find yourself having a judgmental reaction, what should you do?
Identify you are having a judgment and let it go.
Name one way to self soothe using vision.
Answers will vary
Name one skill where you use your body as a way to physically accept reality.
Half smiling or Willing Hands
When is the best time to use Wise Mind ACCEPTS? (Hint: Not a time of day, more of a circumstance)
When you can't solve a problem and need to distract yourself from it.
You don't get in to your dream school for college. You are pretty devastated about it. How can you find meaning in this painful situation?
Answers may vary "It was not actually the college for me" "I will have a better experience elsewhere" "At least now I will be closer to my friends" are all appropriate responses.
What are the WHAT skills?
Observe, Describe, and Participate
You just got some really bad news and you are really upset about it. The thought of getting a bowl of ice water and dunking your head in it is just too much right now. Your mind is racing. How else can you use temperature?
ice packs, ice cubes, cold wash cloth, etc.
Trying to control a situation, avoid it, or escape is an example of this...
Willfulness