Intro to DBT
What does Dialectical mean in DBT?
Two opposite ideas can be true at the same time.
What are the the Three What Skills?
1. Observe
2. Describe
3. Partcipate
What are the three states of mind?
Emotion Mind
Wise Mind
Fact Mind
What does distress tolerance mean?
Distress:
Tolerance:
Distress: Extreme anxiety, stress, or pain.
Tolerance: The ability or willingness to tolerate something
What skill included us putting ice packs on our heads? and why did that work?
It works because causes your mamalian dive reflex to intiate, which lowers your heart rate.
Give us an example of a Dialectic
Ex. I am Extroverted AND Introverted
The key is to not use BUT
Describe a snake non-judgementally in three sentences.
Hopefully you didn't use any judgement words...
This is the mind run by the right side of the brain. Often seen as impulsive and reactive.
Emotion Mind
True or False:
We are trying to problem solve when using distress tolerance skills.
False. We are just trying to ride out our emotions long enough to not make the situation worse.
This is a good skill to use when you have to decide between two options.
Pros and Cons
Bio: The way our brains are wired
Social: our environment
The theory together: how our biology interacts with our environments.
Why is Mindfulness important?
Any of the following work:
Helps us see what is REALLY happening around us
Helps us stay more in control
Helps us make wise decisions
This is a blend of the impulsive, right side of your brain and your, logical, left brain. Where we make the best choices.
Wise Mind
Give us a senario of when you might need distress tolerance?
Senario here
What does the "A" in ACCEPTS (EAT) skill stand for?What is an example?
Actions.
Anything from the pleasant activities list.
Create a validating statement:
You friend comes to you and says they think they just failed their math test.
Validating statement....
Watching a rainstorm is an example of which of the three what skills?
Observe
This state of mind is run by the left side of our brains and is often analytical and logical.
Fact Mind
If you are feeling distressed what skill could you use to tolerate it?
Think any skill we learned this week.
TIPP skill
ACCEPTS Skill (EAT)
Pros and Cons
Radical Acceptance
Self-Sooth Skill
What are the 6 steps to the Self Sooth Skill?
Sight
Taste
Touch
Hearing
Movement
Smell
What are the three biological vulnerabilities to emotions?
1. Sensitivity
2. Reactivity
3. Return to Baseline
Dancing in the rain is an example of which of the three What Skills?
Fully Partcipate
Give us an example of how each state of mind would respond to not knowing where to sit at lunch on the first day of school.
Emotion mind
wise mind
fact mind
What is the difference between and urge and an action?
Urges are things we don't have control over. They simply pop into our heads, like "I am thirsty". Actions are things we do. This would be getting up to get a drink of water.
What are three things you might have to Radically Accept this year?
Any three things you cannot change.