Behavior Chains
These are pre-existing conditions (i.e. being sick, tired, hungry, not being able to see) that make a person more susceptible to a trigger.
Vulnerabilities
There are three different "Minds" or ways of thinking that we have discussed in DBT. What are they?
Emotion Mind, Reasonable/Rational Mind, Wise Mind
This skill is a strategy for getting your wants and needs met in social situations. It helps us communicate more assertively, make our needs known, and/or make a request.
Hint: this is an acronym!
DEAR
(or DEAR MAN)
True or False? Some emotions are bad.
False. Emotions are not inherently bad. Sometimes we may behave in ways that are unsafe, unhealthy, or malicious when we experience challenging emotions.
The acronym ACCEPTS outlines seven techniques for distracting yourself from distressing emotions until they pass. What does ACCEPTS stand for?
Activities
Contributing
Comparisons
Emotions
Pushing Away
Thoughts
Sensations
The specific trigger that starts the chain of events
Prompting Event
This Mind is driven entirely by feelings, moods, and urges. This mind can be reactive, impulsive, and subjective. Facts are often ignored
Emotion Mind
What does DEAR stand for?
* 10 Bonus points if you remember what MAN stands for!
Describe
Express
Assert
Reinforce
Mindful
Appear Confident
Negotiate
What skill did we learn about that helps us reduce emotional vulnerabilities by taking care of our physical and mental wellbeing?
Hint: this is an acronym!
The PLEASE skill
PL: Treat Physical Illness
E: Balanced Eating
A: Avoid Mood-Altering Substances
S: Balanced Sleep
E: Exercise daily
Provide an example of a distressing emotion.
*10 bonus points if you can describe how that emotion might feel in your body.
The specific, maladaptive or undesired action a person is looking to change
This mind is driven exclusively by logic and facts. It often ignores feelings and moods
Reasonable/Rational Mind
What are three benefits to using the DEAR skill?
It helps us describe facts, express our emotions, and assert our needs.
It can help us be heard more effectively by others, feel validated, and can help us get our needs met.
It can help us feel better about ourselves when we communicate effectively.
Using the PLEASE skill helps you move closer to which state of mind?
WISE mind!
The S in ACCEPTS stands for Sensations. What is an example of a safe physical sensation you can use to distract yourself from a distressing emotion?
The things that occur after the problem behavior happens. These can be positive or negative.
Consequences
This is a state of thinking that combines emotions and facts to come up with effective and healthy responses to situations
Wise Mind
True or False: "Describing" a situation using the DEAR Skill means telling the person why they are wrong
False: It means stating the facts of the situation. Steer away from opinions, interpretations, or emotions!
The "S" in PLEASE stands for balanced Sleep. What are three examples of good sleep hygiene practices?
Going to bed and waking up at the same times everyday, limiting electronics before bed, avoiding caffeine late in the day, having a consistent pre-sleep routine, maintaining a good sleep environment (dark, cool, quiet), limiting day time naps
You are feeling sad, so you decide to watch a happy/funny movie. This strategy represents which letter/skill from ACCEPTS?
E- Emotions. You are doing something to create a new emotion that will distract you from the distressing emotion.
Example scenario:
You had an argument with your partner late last night and you missed breakfast this morning. While waiting in the medication line, a peer cuts in front of you, interrupting your conversation with the nurse. This makes you angry, and you react by physically pushing the peer out of the way.
Identify:
*Vulnerabilities
*Prompting Event
*Problem Behavior
*Consequence
Vulnerabilities: had a fight with partner, feeling sad or mad, tired, hungry
Prompting event: Peer cuts you in line
Problem behavior: Pushing peer
Consequences: positive- emotional release, got attention. negative- privs reduced, feeling guilty about hurting the peer, didn't get my medications right away
You have a visit scheduled over the weekend, but last minute your family member tells you they can't make it.
What would Wise Mind say?
I'm feeling really disappointed, but I understand that things come up. Let me know when you're free to reschedule.
Use DEAR to address this situation!
Your roommate keeps using your Ipad without your permission when you're out of the room.
Describe: The Ipad is mine. My roommate is using it without my permission.
Emotion: I feel angry when they are touching my stuff. I feel violated. I feel suspicious when they do things to my things when I'm out of the room. I feel protective of my things.
Assert: I want them to stop touching my Ipad!
Recap: Hey Roomie. That Ipad is mine, and I feel protective of my things. I feel frustrated when you use it without my permission. Please do not use my Ipad.
True or False: You should only use the PLEASE skills when you are already feeling emotional.
False! The PLEASE skill can be used for daily maintenance, and helps us stay out of emotion mind.
You are feeling upset and angry. To cope, you imagine putting your negative thoughts in a box, taping it shut, and putting it in the back of your closet. Which letter/skill in ACCEPTS does this represent?
P- Pushing away. You are avoiding a painful situation by blocking it from your mind and using a technique such as imagery