Mindfulness
What is mindfulness?
What is emotional regulation?
Strategies to understand, manage and change intense emotions that are causing problems in a person's life.
What is the emotional mind?
What is the rational mind?
What is the Wise Mind?
Emotional Mind: This state is driven by feelings and emotions, often leading to impulsive decisions without considering facts or logic. When in emotional mind, individuals may struggle to think clearly, and their judgments can be heavily influenced by their current emotional state.
Rational Mind: In this state, individuals think logically and make decisions based on facts and rational analysis. The rational mind is characterized by objective thinking, planning, and problem-solving without the influence of emotions. It is often described as "cool" thinking, where emotions are set aside to focus on logical reasoning.
Wise Mind: This is the balanced state that integrates both emotional and rational minds. Wise mind allows individuals to acknowledge their feelings while also considering logical reasoning, leading to more grounded and thoughtful decisions. It is seen as the optimal state for decision-making, where one can access their inner wisdom.
Breathing techniques
Meditation
Body Scan
Mindful journaling
so much more!
What is the skill "Checking the Facts"?
Checking the Facts means to understand what triggered your emotion, what interpretations or assumptions are you making about the event, and asking yourself if the intensity of your emotions match the facts of the situation, or just your assumptions.
DBT was originally developed for individuals with borderline personality disorder but has been proven effective with a lot of other people with a lot of other challenges. Name 3 other diagnoses/issues that benefit from DBT.
-Depression
-SUD
-Eating Disorders
-Impulsive behavior
-Aggression and Anger Management concerns
-Trauma
State the 3 "WHAT Skills" of mindfulness.
1. Observe - sensing and experiencing without describing or labeling the experience
2. Describe - Label the experience without judgement
3. Participate - Let yourself go, be totally present, into the moment
What is the skill "Act Opposite"?
Doing the opposite action can change how you feel. If you typically raise your voice when you're angry, try talking quietly and politely.
The skill "The Most Difficult" focuses on dealing with the "most difficult" people and relationships. Even when things are challenging and people are hard to deal with, it may be in your best interest to figure out how to deal with them effectively. List at least 3 things you can do to minimize judgements, keep your goals in mind, and engage in effective interactions.
Focus on what you can control.
Focus on the greater good.
See it as necessary training.
Reduce expectations.
View it as normal.
Cultivate gratitude.
Find the good.
Practice empathy and kindness.
Do the opposite in positive.
Believe in yourself.
State the 3 "HOW Skills" of mindfulness.
1. One-Mindfully - Do one thing at a time and give it your full attention. Be present.
2. Non-judgmentally - Be open to thinking in different ways, simply observe it and note it and let it move away.
3. Effectively - Focus on doing what works, utilize radical acceptance, allow yourself to let go of being right
What is the skill "PLEASE"?
PL: Treat physical illness
E: Eat healthy
A: Avoid mood-altering drugs
S: Sleep well
E: Exercise
Name at least 4 types of boundaries we have discussed in group.
Physical
Time
Material
Emotional
Spiritual
Intellectual
Why is mindfulness important in DBT?
What are the "3 Jobs" emotions have?
1. Communication
2. Motivation
3.Validation
What are the four pillars of DBT?
1. Mindfulness
2.Emotional Regulation
3. Distress Tolerance
4. Interpersonal Effectiveness