Distress Tolerance
What does the "P" in STOP skill stand for and how do you practice this?
"P" = Proceed Mindfully!
Ways you can proceed mindfully include: Using Wise Mind, Consider your goals/thoughts/feelings, Walk away, Use a Coping Skill, Communicate, etc.
When an emotion is doing more harm than good, practice ________ by acting opposite to the usual behavior associated with the emotion. This can help you change your emotion.
Opposite Action
Define Mindfulness.
Focusing on the present moment, observing thoughts without judgement, relaxing and noticing signs of distressing emotions.
What skill helps you to be assertive, get your wants/needs met in a way that protects the relationship?
DEARMAN
What does DBT stand for?
Dialectical Behavioral Therapy
IMPROVE the moment-Helps to make the situation easier to deal with when you can't escape. What does IMPROVE stand for?
I-Imagery
M-Meaning
P-Prayer
R-Relaxation
O-One thing in the moment
V-Vacation
E-Encouragement
What can you ask yourself to " Check the Facts" ?
1. What event triggered my emotion?
2. What interpretations or assumptions am I making about the event?
3. Am I making any assumptions?
**Remember Thoughts, feelings , and emotions are NOT facts.
"What" Skills are used to explain WHAT we do when we are mindful. Name 3.
Observe-Notice the present moment without words or judgements
Describe- Attach words to your experience.
Participate- Give your full attention to the moment, experience it completely without worry or distraction.
GIVE skill helps to create/maintain a healthy relationship. What does GIVE stand for?
G-be Gentle
I- act Interested
V- Validate
E-easy manner
The focus of DBT is the dialectics of ______ and _____.
Acceptance and Change.
Define Radical Acceptance.
Radical Acceptance is the Skill of accepting the things you cannot change. Practice saying Radical Acceptance Coping Statements such as :
" It is what it is"
" I cant change what happened"
" Everything happens for a reason"
ABC PLEASE helps to increase positive emotions and reduce chances of falling into emotional mind. What does ABC stand for?
Accumulate the positive emotions
Build Mastery
Cope Ahead
"How" Skills explain HOW we practice mindfulness. Name 3.
Non-Judgemental-notice your experiences without judging them as good or bad. Stick to the facts.
One-Mindful- Do one thing at a time, avoid distractions or multi-tasking.
Be Effective- focus on what works, meet the needs of the situation, remember your values.
FAST skill helps you maintain your self-respect and work toward a peaceful resolution. What does the "S" in FAST stand for?
Stick to Values- Don't compromise your values just to be liked or to get what you want. Stand up for what you believe in.
Name the four types of DBT skills.
Mindfulness, Distress tolerance, Emotional Regulation, Interpersonal Effectiveness
ACCEPTS-Helps you distract yourself from distressing emotions until they pass. What does the "T" in ACCEPTS stand for?
Thoughts- Use a Mental Strategy or an activity to shift your thoughts to something neutral.
Explain how to Urge Surf or Ride the Wave Skill.
EXPERIENCE YOUR EMOTION as a wave.
Don't try to get rid of emotion or push away.
Try not to BLOCK or SUPPRESS.
Dont HOLD ON to it or AMPLIFY IT.
Dont JUDGE your emotion.
Radically Accept it.
Inner wisdom. The synthesis between Emotional Mind and Rational Mind. Helps us avoid acting impulsively, and think more clearly when experiencing strong emotions.
Inner Wisdom- The synthesis between emotional Mind and Rational Mind. Helps us avoid acting impulsively and think more clearly when experiencing strong emotions.
Wise Mind
THINK skill helps you to make peace, avoid assumptions, reduce conflict, and reduce anger. What does the "K" in THINK stand for?
Kindness- Be gentle and kind when you approach the other person.
Name an example of a time where you practiced a DBT skill and why is was helpful.
:)
Accept reality and decrease anger by changing your posture. Relax your face, turn the corners of your mouth up just enough that you feel it. Relax your shoulders and hands, palms up inviting good things to come your way.
Half Smile & Willing Hands
What skill involves the following :
Take Slow deep breaths to calm your brain, Identify the situation or problem, Identify your goal and barriers to reach the goal, Brainstorm solutions, choose the best solution, if the solution doesnt work-try a different solution.
Problem Solving.
Name 3 ways you can practice mindfulness.
Mindful eating, Mindful walking, Mindful coloring, deep breathing, focusing on pulse, counting the clouds in the sky, 5 senses, Mindful painting, listening to music etc.
RAVEN skill helps you negotiate when conflict arises from the position that each of you have valid needs. What does "A" stand for? Give up to 3 examples.
A= Avoid negative habits
Ex: discounting, withdrawing/abandoning, threatening, blaming, belittling, guilt-tripping, avoiding/withholding, shutting down
What does dialectic mean? Name and example.
Two opposing views can be true at the same time.