Mindfulness
Throw yourself completely into activities of the current moment.
Participate
Something can be true and false at the same time. This is an example of a _________.
Dialectic!
This skill is being kind to the self with soothing music, smells, pictures, and/or soft touch
Self Soothing
What does Radical Acceptance mean?
Radical acceptance is the skills of accepting the things you cannot change
When I work on my math homework, I am most likely using this state of mind.
Reasonable Mind
Ruled by your feelings and urges
Emotion mind
True or False: DBT helps people experience a range of emotions without necessarily acting on those emotions.
True
This skill is replacing immediate negative events with more positive ones (_____ the Moment)
IMPROVE
Opposite of Willfulness
Willingness
You yelled and cursed at a parent/guardian after they took the game away. This is an example of you using your _____ mind.
Emotional
Name the 3 states of mind
Emotional mind, reasonable mind, wise mind
"People need to do better, try harder and be more ________ to change."
Motivated
This distress tolerance skill teaches us ways to distract ourselves from a situation (activities...contributing...comparisons...emotions...pushing away...thoughts...sensations)
Distract with wise mind ACCEPTS
What is half-smiling and what does it accomplish?
You decide to take a hot shower after getting into an argument with your sibling. You are using which distress tolerance skill?
Self Soothing (touch)
The What Skills
Observe, Describe, Participate
Which one is a dialectical statement?
a. "You are totally wrong about that and I am right."
b. "I can understand why you feel this way, and I feel different about it."
B
This skill is letting go of fighting reality and understanding that there are some things that we can not change.
Radical Acceptance
"Acceptance is a choice, like coming to a fork in the road. You may have to turn your mind away from the Rejecting realty road, and turn towards...."
Accepting Reality Road
You don't want to go to school because you are tired and not in a good mood. You decide to go to school and you are told you can not play basketball in rec. Instead of arguing you accept it because you know the rules are out of your control. Which distress tolerance skill are you using in this situation?
Radical Acceptance
The How Skills
Don't Judge (non-judgmental), Stay Focused (one-mindfully), and Do What Works (be effective)
Dialectics teach us that:
There is always more than one way to see a situation and more than one way to solve a problem.
When emotional arousal is very high, use TIPP to change your body chemistry and reduce emotion mind fast. What does TIPP stand for?
Temperature, Intense Exercise, Paced Breathing, Progressive Muscle Relaxation
Five options for responding to a problem
Solve the problem, change how you feel about the problem, accept it, stay miserable, make the situation worse
You are really upset at a friend. You turn on a funny movie to distract yourself from the stress. You are using what distress tolerance skill in this example?
ACCEPTS - creating different EMOTIONS