DBT?
two opposing ideas/truths cane exist at the same time
dialectical
Being mindful can ...
Give us more choices, slow down, reduce emotional suffering + increase pleasure, help make important decisions, focus your attention, increase compassion for yourself & others, lessen pain & stress
This acronym asks us to take beat, observe, and proceed mindfully.
STOP
Accepting it in your mind, body, and spirit. All the way
Radical
solve the problem, feel better about the problem, tolerate the problem or just stay miserable
options for solving any problem
Being aware of the present moment (thoughts, emotions, & physical sensations) without judgement & without trying to change it
Opened Mind
temperature, intense exercise, paced breathing, paired muscle relaxation
TIPP skills
Why bother accepting reality?
rejecting reality does not change it
changing reality requires first accepting reality
rejecting reality turns pain into suffering
refusing to accept reality can keep you stuck in negative emotions
Decrease problem behaviors and increase skill behaviors from modules - distress tolerance, interpersonal effectiveness & emotional regulation
Goals of skill training
Oberve, describe, participate
"What" skills
Doing activities that utilize out senses to relax or calm ourselves. (listening to music, taking a bath, favorite scents)
Self soothe
When we are not able to fully accept something, we do this to being the process of radical acceptance. hint you may have to do this over and over and over again
Turning the mind
People are doing the best they can
People want to improve
New behavior has to be learned in all contexts
All behaviors (actions, emotions, thoughts) are caused
Skills Training Assumptions
Balance of emotion and reason mind
Wise Mind!
Use this acronym when trying to distract from our current circumstance - clue (create different Emotions)
Not wanting to try something, tolerate a situation or attempting to change something that cannot be changed.
the idea that we are the way we are because of both our biological makeup as well as how were raised to express/experience emotions
biosocial theory
Staying focused, not judging, doing what works
How skills
Comparing the benefits and negative outcomes of acting or resisting on an urge
Pros & Cons Skill
willing hands & half smiling