Survive the Crisis
Give an example of using the ACCEPTS skill Contributing
Contribute to (do something nice for) someone. Help a friend
or sibling with homework; make something nice for someone
else; donate things you don’t need; surprise someone with a hug,
a note, or a favor; volunteer.
Name one reason why it is more helpful to accept reality.
Rejecting reality does not change reality.
Changing reality requires first accepting reality.
Rejecting reality turns pain into suffering.
Refusing to accept reality can keep you stuck in unhappiness, anger, shame, sadness, bitterness, or other painful emotions.
What does Dialectics mean?
There is always more than one way to see a situation and more than one way to
solve a problem.
• All people have unique qualities and different points of view.
• Change is the only constant.
• Two things that seem like (or are) opposites can both be true.
In ACCEPTS skill, the "E" stands for Emotions, how do we use this part of the skill?
Create different emotions. Watch a funny TV show or emotional
movie; listen to soothing or upbeat music; get active when you
are sad; go to a store and read funny greeting cards or joke
books.
What does Radical Acceptance mean according to DBT?
RADICAL = complete and total accepting in mind, heart, and body.
ACCEPTANCE = seeing reality for what it is, even if you don’t like it.
Acceptance and Change
Name three skills in the IMPROVE the moment skill.
Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, Encouragement.
Explain Turning the Mind Skill
Notice yourself not accepting reality/at a fork in the road of acceptance/non-acceptance and turn your mind to acceptance and make an inner commitment to accept.
Name one example of a dialectical dilemma
too loose/too strict
fostering dependence/fostering independence
making light of problem behaviors/making too much of typical adolescent behavior
The Cold water skill initiates what reaction in the body?
Mammalian Drive Reflex
What is willfulness?
Willfulness is refusing to tolerate a situation or giving up.
• Willfulness is trying to change a situation that cannot be changed, or refusing to
change something that must be changed.
• Willfulness is “the terrible twos”—“no . . . no . . . no . . .”
• Willfulness is the opposite of “DOING WHAT WORKS”
Give an example of how to both validate ourselves and how to validate others.
Examples:
“It makes sense that I’m a little nervous.”
“I understand that you are having a tough time right now”.
What is the Self Soothe skill?
Uses your senses: sight, touch, smell, hearing, taste and/or movement to participate in activities that make us feel calm/at peace.
Name the 5 Ways of Solving Any Problem
1. Figure out how to solve the problem.
2. Change how you feel about the problem.
3. Accept it.
4. Stay miserable (no skill use).
5. Make things worse (act on your impulsive urges).
What is one way to increase behavior? What is one way to decrease behavior?
Increase: Positive reinforcement, Negative reinforcement, Shaping
Decrease: Extinction, Punishment