Mindfulness
What does mindfulness mean?
Paying attention to the present moment without judging it.
What is the goal of distress tolerance?
Getting through a difficult moment without making it worse.
What is an emotion?
A feeling that provides information and can influence thoughts and behaviors.
What does DEAR MAN help you do?
Communicate effectively and ask for what you need.
What does DBT stand for?
Dialectical Behavior Therapy.
Name one thing you can focus on using your five senses.
Something you can see, hear, smell, taste, or touch.
What does STOP stand for?
Stop, Take a step back, Observe, Proceed mindfully.
What does PLEASE help with?
Taking care of your physical health to support emotional regulation.
What does the "D" in DEAR MAN stand for?
Describe
What does "dialectical" mean?
Two things that seem opposite can both be true.
What are the three "What" skills of mindfulness?
Observe, Describe, Participate.
Name one TIPP skill.
Temperature, Intense exercise, Paced breathing, or Progressive muscle relaxation.
Name one way to reduce emotional vulnerability.
Get enough sleep, eat regularly, exercise, take medications as prescribed, or avoid substances.
What does GIVE help maintain?
Healthy relationships.
True or false: DBT teaches you to eliminate all negative emotions.
False. DBT teaches you how to manage and tolerate emotions effectively.
What does it mean to be "nonjudgmental"?
Not labeling something as good or bad; simply noticing it.
You're extremely angry and want to send an impulsive text. What could you do first?
STOP, take a break, use a coping skill, and wait until you're calmer.
What is an "opposite action"?
Doing the opposite of what an emotion is pushing you to do when that emotion isn't effective or appropriate.
Someone says something you disagree with. What is one effective way to respond?
Listen, validate their perspective, and communicate your own respectfully.
Someone is upset and says, "Nobody cares about me." What DBT skill could help them challenge this thought?
Check the facts
You are arguing with someone and your emotions are getting stronger. What mindfulness skill could help you pause and notice what's happening?
Observe/describe your thoughts and emotions without immediately reacting.
What is radical acceptance?
Fully accepting reality as it is, even when you don't like it.
You're feeling rejected and want to isolate yourself from everyone. What might opposite action look like?
Reach out to someone supportive instead of completely isolating yourself.
What does FAST help you maintain?
Self-respect during interpersonal situations.
You made a mistake and feel ashamed. Instead of beating yourself up, you acknowledge the mistake while reminding yourself that you're still worthy. What DBT concept does this demonstrate?
Self-validation and dialectical thinking.