Mindfulness
The WHAT skills include observe, describe, and ______.
What is participate.
The three states of mind.
What is emotion mind, reasonable mind, and wise mind.
You can "Self-Soothe" using these five senses. Name at least two of them, and one way you may use each to reduce distress/avoid acting on impulse.
Sight, sound, touch, taste, smell. Examples: Observe the room, use a fidget, light a candle, eat a snack, go on a walk, listen to music.
What is invalidation.
The HOW skills
What is dont judge (nonjudgemental), stay-focused (one-mindful), do what works (effectively)
Wise mind is the perfect balance between these two ways of thinking/minds. Name and describe them each.
What is emotion mind (overcome with intense emotion, unable to consider problem solving or logic) and reasonable mind (only thinking about logic and reason, neglecting emotion).
When you're about to act on a crisis urge/impulse, DBT teaches you to make a list of these to help you make a wise choice.
What are pros and cons.
True or false: I can validate someone's perspective even if I don't agree with it.
True
Things we can observe and describe
What are things we can see, hear, taste, touch, and smell. Our own thoughts/feelings.
The state of mind when reason, planning, and logic have gone out the window, and it is harder to think about the consequences of your actions.
What is emotion mind
When you can't change a situation or make it better right away, this DBT skill helps you survive the moment without making it worse. Hint: It's when you stop fighting reality.
What is radical acceptance.
Name and describe three kinds of thinking mistakes.
MANY RIGHT ANSWERS :)
True or false: You can observe and describe how someone else is feeling by looking at their face.
False
True or false: Being in wise mind means ignoring your emotions so you can think clearly.
False
This DT skill may involve thinking about a better future, or imagining a safe, happy place, to help you get through painful emotions.
What is IMPROVE the moment.
Which of these is a dialectical statement: A) I'm either a total failure or a complete success, B) I can be doing my best and still need to improve, C) If I make a mistake, everything is ruined.
B
Which of the following is NOT true: A) Mindfulness can reduce the intensity of negative emotions, B) Being mindful can reduce suffering and increase your ability to experience joy, C) Being mindful/aware of your emotions can cause you to act on impulse.
C
You notice yourself texting angry messages to your best friend without thinking.
Which mind are you in — and what could you do to help yourself get into wise mind?
Emotion mind.
Self-validate emotions and then use a distress tolerance skill to calm down (e.g., self-soothe, TIPP), notice thinking mistakes, consider if there is a dialectical dilemma at play, and attempt to find the middle path.
Describe what each letter of the TIPP acronym stands for, and how you may practice each letter.
T: tipping the temperature, ice dive; I: Intense exercise, jumping jacks; Progressive muscle relaxation, guided video; Paced breathing, inhale for 4 seconds and exhale for 6 seconds.
What does it mean to think about something "dialectically"?
To consider two opposing truths/perspectives. To think about the possibility that multiple views can be true, even if it seems like they are polar opposites and you don't agree.