States of Mind
The three states of mind talked about in DBT are
Emotional, Rational, Wise
This "what" skill involves noticing an experience
Observe
This is an example of a Distortion that is defined as when we think everything is either good or bad, trustworthy or honest, success or failure; meaning it is one extreme or the other.
All-or-Nothing Thinking
This is defined as fully embracing reality as it is, without fighting or denying it, to help reduce emotional pain and allow greater peace in hard or painful situations.
Radical Acceptance
What does DBT stand for?
Dialectical Behavior therapy
When we are in rational mind, we are focused on the _____.
Facts
This "what" skill involves labeling an observation with words
Describe
This is one goal of Interpersonal Effectiveness.
Coping with conflict.
Keeping relationships.
Negotiating with others.
This ACCEPTS skill refers to refocusing the attention from yourself to what you can do for other people and often includes doing Twelve Step service work and helping others.
Contributing.
Any of these words are an example of an absolute.
Always. Never. Everyone. Noone. All. Every. None. Only. Just. Ever. Whole. Nothing.
What are two examples of situations that put us in emotional mind?
Breaking up with your significant other, fighting with someone, writing poetry, falling in love, listening to music... that Sarah McLachlan sad animal commercial
This "what" skill means to fully experience the present moment.
Participate
This is the first skill in the SERENITY acronym that helps remind us to think clearly, listen intently, and respond instead of reacting.
S: Slow your thoughts
We are taught to do this with our five senses in times of distress instead of turning to substances.
Self-Soothe
A mindfulness activity we talked about or practiced in group
Changing your routine. Mindful eating. Mindful Reading. Mindful conversation. Mindfulness word search.
What are two examples of when we are in rational mind?
Solving a math problem, showering, learning to drive, baking, reading a book, brushing our teeth, doing a puzzle...
When you are acting this way, you are sticking to the facts without evaluating or giving an opinion.
Nonjudgmentally
This is a roadblock to interpersonal effectiveness that involves making up interpretations of things to make sense of them instead of reflecting on just the facts.
Stories
This PROMISE skill refers to the idea of making sense of what is distressing and having the ability to grow from the experience.
Meaning
"Pain is inevitable, misery is ____."
optional
In Wise mind, the facts and emotions are ___.
balanced
When you are acting this way, you are doing what is in your best interest and aligned with your goals.
Effectively
This skill involves tolerating unwanted emotions or cravings by focusing on the present and knowing that the impulses to act on them come and go.
Riding the Wave
Using positive self-talk and Twelve Step Slogans to tolerate distressing situations is practicing this PROMISE skill.
Encouragement
Recite the Serenity Prayer from memory.
"God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference."