Mindfulness
What are the 3 states of mind in DBT
Reasonable (logic/rational), Emotional, and Wise Mind
What should you do if your emotion does not “fit the facts”?
Use distress tolerance skills to try to calm down enough to find wise mind. Then make choices based in wise mind.
What does TIPP stand for?
Tipping Temperature, Intense Exercise, Paced Breathing, Progressive Muscle Relaxation
What does DBT stand for?
Dialectical Behavior Therapy
Body Language Check
Demonstrate an assertive posture and tone while asking for something simple (like a glass of water). The group will decide if your approach is confident and effective.
What are the "What" skills of mindfulness?
Observe, describe, participate
What is one function of emotions
1. Emotions motivate/prepare us for action
2. Communicate
3. Validate
What is the purpose of distress tolerance skills?
To survive crisis situations without making them worse
What are the four modules of DBT?
Mindfulness, Emotion Regulation, Distress Tolerance, Interpersonal Effectiveness
Mindfulness Mystery
The facilitator will give you an object, and you must use the Observe and Describe skills to explain it without naming what it is.
What are the "how" skills of mindfulness
Non-judgmental, one-mindfully, effectively
What is the first step in changing an emotional response?
Checking the facts
Name one pros and one cons of avoiding emotions instead of tolerating them.
Pros: Temporary relief; Cons: Increases emotional intensity over time
What is ultimate goal of DBT?
To create a life worth living
DBT Brainstorm
As a team, list as many DBT skills as you can in 60 seconds.
What is the purpose of practicing mindfulness in DBT?
To increase awareness, reduce judgement, and gain control over thoughts, emotions, and behaviors
what is opposite action, and when should you use it
Acting opposite to an emotion when the emotion is unwanted or does not fit the facts
What does "ACCEPTS" stand for in distress tolerance?
Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, Sensations
What do Interpersonal Effectiveness skills help us do?
Create and maintain healthy relationships with self and others
Roleplay Challenge
Pick a partner and act out a Checking the Facts conversation. The group will rate if you followed all the steps.
What is an example of a mindfulness exercise that helps engage Wise Mind?
Wise Mind "breathing space"; "Wise Mind walks"; using Observe and Describe, 3 P's (Pause, process, proceed), etc.
What does it mean when we say "Emotions are not facts"?
Emotions are real but may not accurately reflect reality
What is Radical Acceptance, and when should it be used?
Fully accepting reality as it is, used when resistance to reality is causing suffering
What are two DBT assumptions?
1. I am doing the best I can AND I want to improve
2. I may not have caused all my problems AND I am responsible for solving my problems.
3. All behaviors have causes (thoughts, emotions, actions)
Skill Match-Up
The facilitator names a difficult situation, and you must quickly pick the best DBT skill to handle it.