Mindfulness
What are the five senses of mindfulness?
Feel, Hear, See, Taste, Smell
Name two healthy coping skills.
Examples: talking with a friend, taking a walk, listening to music, writing in a journal, distraction, deep breaths
Give two examples of interpersonal effective DBT skills
Examples: DEARMAN, FAST, THINK, GIVE
What does STOP stand for?
Stop, Take a step back, Observe the situation, and Proceed mindfully
What does DBT stand for?
Dialectical Behavioral Therapy
To observe
Choosing to act in a way that is opposite of what your current emotion is urging you to do.
What are three different ways to appear confident while communicating?
Examples: making eye contact, standing up straight, speaking clearly and slowly, making sure you have an appropriate tone, etc.
What do distress tolerance skills help us with?
Distress tolerance skills help us manage intense emotions without resorting to harmful behaviors.
True or false: DBT focuses solely on individual therapy for emotion regulation, and group settings are not part of the treatment.
False. DBT typically involves both group skills training and individual therapy.
True or false: mindfulness is about clearing your head of all thoughts.
False
Example answer: S is for Sleep, so a way you could use this is by making sure you are getting the proper amount of sleep per night to help regulate your emotions.
Negotiation
True or False: Encouraging yourself with positive self-talk is part of the ACCEPTS skill.
False
What does checking the facts do?
assesses whether an emotional response aligns with the reality of a situation
Name at least two benefits of regularly practicing mindfulness
Any two of these: reduced stress, anxiety, or depression, improved emotional regulation, increased self-awareness, enhanced concentration and focus, better sleep quality, and improved well-being
What is the DBT skill for emotional regulation that involves coping ahead?
A.B.C
A way to communicate clearly and directly expressing your needs, feelings, and opinions while respecting the rights and needs of others.
Assertive Communication
It means you are Radically Accepting that situation
What skill do you use to see another persons perspective of a situation?
THINK
You can incorporate mindfulness into your daily routine by pairing it with existing habits, like brushing your teeth or brushing your hair. What is this action called?
Habit stacking
Recognize, Reframe, Reflect, and Respond
The E stands for easy manner and you can use this by smiling and using non-threatening body language.
To tolerate means to accept the situation for what it is and the emotions that come with that. To avoid is to attempt to escape the situation and push away the feelings that come with it.
Why are DBT skills important
They equip individuals with tools to manage intense emotions, improve relationships, and navigate life's challenges more effectively.