Disney Princesses in Therapy
You fell in love with your captor, wandered his castle & talked to the dinnerware;
touch of Stockholm syndrome?
Belle
The 3 WHAT skills teach you what to do to practice being mindful
Observe, Describe, and Participate
Name a DBT crisis survival skill other than TIPP
1. Distract with "Wise Mind ACCEPTS"
2. Self-Soothe with 6 Senses
3. IMPROVE the Moment
4. Pros and Cons
The ABC skills help us actively increase the "positives" while, at the same time, reducing the "negatives" side of the scale by reducing vulnerabilities to Emotion Mind
Accumulating positive experiences (short term & long term)
Build mastery
Cope ahead
Mighteth I interest thee in a noggin of mead? They call me "the Bard of Avon" but I can be your Midsummer Night's Dream #drama
William Shakespeare
Mommy issues & a lifetime of isolation will not be solved by a drastic haircut
Rapunzel
These 3 skills refer to *how* you should practice DBT skills
Don't Judge (Non-Judgmental), Stay Focused (One-Mindfully), and Do What Works (Effectively)
This set of 4 skills can rapidly reduce emotional arousal and prevent impulsive behaviors -- name and define the famous acronym
TIPP: Temperature (tip the temperature);
Intense exercise,
Paced Breathing,
Progressive muscle relaxation
"Parent-Teen Shared Pleasant Activities" is a way to accumulate short-term pleasant experiences -- name an activity you can do together
Baking, walking through a park, doing a puzzle, having some quiet reading time together, visiting a museum, listening to music you both like, volunteering, yoga, painting, etc.
If you like pina coladas and shedding the shackles of capitalism, peep my book "Das Kapital" and let's escape to a communist utopia
Karl Marx
We really need to talk about your thingamabob hoarding tendencies
Ariel
The "D" in DBT stands for Dialectical -- but what does that mean?
2 opposite ideas can be true at the same time, & when considered together, can create a new truth & a new way of viewing the situation.
Method for changing your body temp (& activating the dive reflex) using the TIPP skill
Holding your breath for 30 seconds; Cover eyes & cheeks with cold water or ice pack while bent over forward
Many emotions & actions are set off by our thoughts & interpretations of events. Examining our thoughts & using this skill can help us change our emotions.
Check the Facts
Philly girl 4eva! You think you're better than me? I sewed the first American flag (okay, maybe I didn't) #FlyEaglesFly
Betsy Ross
Are you fulfilling your own culinary dreams or in thrall to your father's? Maybe the new ride about you will ease your burden
Tiana
This type of environment communicates that what you are feeling, thinking, or doing doesn't make sense, is considered inaccurate, or an overreaction
Invalidating environment
Why bother using reality acceptance skills?
When you avoid contact with things that cause discomfort, the more they come back to haunt you. Facing and accepting distress head-on reduces suffering. Sometimes you have to tolerate & accept painful feelings you cannot change, at least for the time being. Acceptance helps you cope effectively with emotions & move on rather than suffering with bitterness.
When you decide that an emotion is not helping you, or is very painful, you can use this skill to change or reduce that emotion
Opposite Action
German, atheist, insane mustache, the whole package and I wrote "The Birth of Tragedy"; swiping left will only make me sexier
Nietzche
Diagnosis: Split personality;
Evidence: Assuming a false identity (& sword theft) to join the military
Mulan
The underlying theory in DBT
Biosocial theory
A benefit of these particular set of skills is that you need no props like many of the distraction & self-soothing skills entail
IMPROVE the Moment skills:
Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, Encouragement
These skills are about taking care of the mind by taking care of the body
The PLEASE skills
Nurse, night owl, dubbed "the lady with the lamp" because a date with me is lit: no hypochondriacs, I have Crimean fever
Florence Nightingale