Being present in the moment
What is Mindfulness
What does TIPP stand for
What is Temperature, Intense Exercise, Paced Breathing, Paired Muscle Relaxation
What does STOP stand for
What is Stop, Take a step back, Observe, Proceed Mindfully
What is one skill you have used since DBT group started
What is________
What skill(s) could be used in this example:
You're in class, and your friend makes a joke about you in front of everyone. People start laughing. You instantly feel embarrassed, angry, and want to snap back with something mean or storm out of the room.
What is STOP or Pro/Con
The three states of mind
What is emotion mind, wise mind, and logical mind
What are the Self-soothe skills
What is sight, smell, touch, taste, and hear
Group of skills to use when I am at a 6 or higher distress level
100 Bonus points if you name all of them
What are Crisis Survival Skills
DBT is...
What is Dialectical Behavior Therapy helps people manage distress, regulate emotions, be in the moment, and have healthy relationships.
Which is a dialectical statement?
a. I know I am right
b. You are totally wrong, and I am right about this.
c. I can understand why you feel that way, and I feel differently.
What is C
Noticing without reacting or describing the situation/object
What is Observe
Accepting things for what they are
What is radical acceptance
Replacing immediate negative events or emotions with more positive ones
What is improving the moment
Two things can be true (both/and)
What is dialectics
What skill(s) can be useful in this situation: You just got a bad grade on a test you studied really hard for. You're feeling frustrated, disappointed, and hopeless.
You have the urge to skip your next class, go sit in the bathroom, and just scroll on your phone or cry.
Do you skip class to escape your feelings, or do you go to class anyway and use a DBT skill to cope?
What is Pro and Con, STOP, Radical Acceptance
The Mindfulness "what" skills
What is Observe, Describe, Participate
ACCEPTS stands for...Bonus 100 points for an example for each letter
Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, and Sensations
Improve the moment skills are...Bonus 100 points for an example for each
What is Imagery, Meaning, Prayer, Relaxation, One thing at a time, Vacation, Encouragement
This DBT skill asks you to notice your thoughts and emotions without judging them, and is part of the mindfulness module. It’s also what helps you stay in “Wise Mind.”
What is Observe and Describe
What skill(s) can you use in this situation: You just had a huge argument with one of your best friends over text. They left you on read. You feel hurt, anxious, and like your friendship might be over. You’re lying in bed, your mind is racing, and you want to either lash out, cry, or shut down completely.
100 BONUS: how could each skill help?
What is Self-Soothe, TIPP, STOP, or ACCEPTS
Nonjudgemental, One Mindful and Effective
What are the Mindfulness "How" Skills
What are the 6 categories of Crisis Survival Distress Tolerance Skills
STOP, Pro and Cons, TIPP, Distracting, Self Soothe, Improve the moment
Describe a situation and identify emotions when you would use a distress tolerance skill
Skills they could say: STOP, Pro Con, ACCEPT(distracting), IMPROVE, TIPP, Self Soothe
This is not giving up or approving of the situation
What is Radical Acceptance
What skill(s) could you use in this: BONUS 100 points for giving a dialectic statement (both/and) to this scenario
You find out that you didn’t make the team (basketball, cheer, drama club—something you really cared about and worked hard for). You're crushed. You keep thinking, “This isn't fair. I should’ve made it. I worked so hard. This ruins everything.”
You feel angry, disappointed, and maybe even ashamed. You start comparing yourself to others who made it and thinking about quitting everything.
What is radical acceptance and turning the mind; I can be disappointed and know that I tried my best/I am not a failure