Mindfulness
This means being in the present moment
What is Mindfulness
These are the What skills
What are the What skills: Observe, Describe, Participate
DBT stands for
What is Dialectical Behavior Therapy
A dialectic is
What is when two things that seem like opposites can both be true
This is one way to practice Observe
What is observe sounds
These ways to practice mindfulness
What are watching relaxing videos and listening to music
GIVE stands for
What is Gentle, Interested, Validate, Easy Manner
We just finished this module
What is Interpersonal Effectiveness
These are four ways to solve a problem
What is Solve the problem, feel better about the problem, tolerate the problem or stay miserable
If you are in REASONABLE MIND it may look like this
What is Cool, Rational, Task Focused
This is loving kindness
What is a mindfulness practice to increase love and compassion first with ourselves and then for loved ones, friends, those we are angry with, difficult people, enemies and then for all beings.
FAST stands for
What is be Fair, no Apologies, Stick to Values and be Truthful
What do you need to do each week when you are a part of DBT?
What is practice your skills, do diary cards, do homework, attend class and have individual therapy
How do you give validation?
What is Pay attention to the other person
This is one way to practice Effectiveness
What is Notice Willfulness in yourself
The Three States of Mind
What are WISE mind, Emotion mind and Reasonable mind.
How Skills
What are the How skills: Non judgmental, One mindfully and Effective
What are the four modules of DBT?
What are: Mindfulness, Interpersonal Effectiveness, Distress Tolerance and Emotional Regulation
Interpersonal Effectiveness is to help improve what type of skills?
What is Communication Skills with other people.
If you are in EMOTION MIND it might look like this
What is Hot, Mood Dependent, Emotion Focused
The goal of mindfulness
What is to reduce suffering and increase happiness, increase control of your mind and experience reality as it is
DEAR MAN
What is: Describe, Express, Assert, Reinforce
be Mindful, Appear Confident, Negotiate
Who created DBT
Who is Marsha Linehan
One way to recover from invalidation is this
What is to be compassionate towards yourself and practice self soothing.
When should you practice your skills
What is before you actually need to use them.