Skills
The skill that would help if you noticed you were getting really angry at your friend and thinking she is the worst friend ever.
What is letting go of judgments.
What does DBT stand for?
Dialectical Behavior Therapy
Feelings Thermometer
What is the goal of DISTRACT
When a person is acting based on his emotions without thinking about the consequences.
Emotion Mind
Name one skill to use when you are feeling distress (upset)?
DISTRACT, Let it Go, What will Happen? or Pros and Cons
Give an example of an unhelpful urge
Group will vote if the answer gets a point
What is an urge
Something that you want to do
What does the D stand for in DISTRACT
Do something else... BONUS POINT: what else could you do?
True or False: If I let something go that means I like what is happening to me
False: Letting it go doesn't mean that you like it or that you want it to be that way.
If your action urge is to hit and yell, what would be the opposite action?
to stay calm, ignore, or walk away
My friends said I could play with them at recess today. I felt really hurt and sad. I walked away and felt tears filling in my eyes.
Give an example of an unskillful urge and a skillful alternative behavior
Group will vote if the person gets 0,1, or 2 points.
True or False: You have to act on your urges
False. I can be mindful and notice my urge and choose an opposite action.
What does the A stand for in DISTRACT
Ask someone to do something you. Ask someone to help you with your skills.
Give two reason why a person might not get what they want
1. Worry thoughts get in the way so they don't ask
2. Yell or demand so they cannot be heard
Any good example will score a point!
What are the four main skills in DBT
1. Mindfulness
2. Dealing with Distress
3. Emotional Regulation
4. Improving my relationships
What is an action
Something that you do like talking, walking, playing, hitting, etc.
What does the I stand for in DISTRACT
Imagine
Give an example of a time you could use the skill "Let it Go"
The skill you would use if you were debating whether it was worth it to nag your mom for the new game, even though she's said no five times.
The Wave, Wise Mind, or Pros and Cons would be accepted
"What bad things might happen?" This is an example of a...
Con
Put these feelings into order from least to most intense: Angry, Enraged, Annoyed, and Frustrated
Annoyed, Frustrated, Angry, Enraged
What does the S stand for in DISTRACT
Self-Soothe
1.Notice that you are fighting the way things are.
2. Take a deep breath
3. Notice that things are not going to change. Get ready to accept
4.Take a deep breath. Say, "oh well, that's the way it goes sometimes." There will be another day.
What are these???
The steps to "Let it Go!"/ Radical Acceptance