Mindfulness
This "What" skill of mindfulness involves noticing your thoughts, emotions, and surroundings without reacting to them.
What is observing?
True or False: Dialectical thinking means considering 50% of one extreme view and 50% of another extreme view.
What is False?
Dialectics involves moving away from extreme emotional responses towards balanced responses to life situations.
This acronym helps you ask for what you want while prioritizing relationships.
What is DEARMAN GIVE?
True or false: Validation is the same thing as agreeing with someone.
What is False?
Validation does not mean liking or agreeing with what the other person is doing, saying, or feeling. It means understanding where the other person is coming from.
Morgan tells their boss, “I can’t stay late tonight,” without apologizing excessively or backing down.
What is using FAST to protect self-respect?
A - No (Apologies)
This 'How' skill helps you stay focused on one task at a time.
What is one-mindfully?
Is the following statement dialectical?
"You are totally wrong about that, and I am right."
What is no?
This letter in GIVE reminds you to act with kindness and patience.
What is G (gentle)?
True or false:
The best way to increase a behavior in someone else is to positively reinforce that person after they behave the way that you want.
What is True?
Chris calmly tells their boss about an unfair workload, validates the boss’s perspective, stays firm, and offers a solution that could work for both.
What is using DEAR MAN with GIVE skills (validation)?
A "What" skill in DBT that focuses on stating experiences using facts rather than interpretations or judgments.
What is describing?
What dialectical words do we use instead of "either/or"?
What are both/and?
This FAST skill involves sticking to the facts and being honest in your communication
What is T - be truthful?
Is the following statement validating?
"Don't worry so much about getting a bad grade. I'm sure that you will do better next time!"
What is No?
Validating involves validating their experiences of getting a bad grade and potential disappointment they may feel.
DAILY DOUBLE BONUS: COMPLETE A BRIEF DEARMAN.
Scenario: Saying "no" to a friend using DEARMAN.
This 'How' skill means not judging experiences as good or bad.
What is non-judgmentally?
A key dialectic in DBT is remembering that change is transactional. Provide an example of this dialectic.
Each person influences the environment and each environment influences that person.
Example: You're influenced by your teacher and your teacher is influenced by the class.
Dana listens without interrupting and avoids sarcasm while their friend vents about work stress.
What is using GIVE (Gentle, Interested, Validate, Easy manner)?
What is the best strategy to use when someone is irritating you with their behavior (i.e. to stop ongoing reinforcement of behavior)?
What is Extinction?
Sasha listens to her sister vent about a breakup. While validating her, Sasha also asserts her need to end the call after 30 minutes due to work.
What is combining GIVE and DEAR MAN to balance support with boundary-setting?
This mindfulness technique involves throwing yourself fully into an activity to connect with the present moment.
What is participating?
DAILY DOUBLE BONUS - For the following interpersonal myth, identify:
1. Kernel of truth
2. The other side of the dialectic
“I don’t deserve to get what I want or need.”
Kernel of truth: What is "I will not always get what I want and need"?
Other side: What is "AND at the same time, it doesn't mean that I can't ask for what I want (or that "I don't deserve it")?
In a heated discussion between Alex and his partner, Alex tries to ask his partner to stop interrupting him.
Alex practices staying calm, repeating their request, and not getting pulled into distractions.
What is using the "M" part of DEAR MAN (Mindful)?
The GIVE skill outlines multiple levels of validation. Name two.
Total of 6 levels:
1. Pay attention
2. Reflect Back
3. "Read Minds"
4. Understand
5. Acknowledge the Valid
6. Show Equality
Harper tells her family she’s not attending a reunion due to past emotional harm. She stays calm, asserts herself, avoids defensiveness, and follows through.
What is using FAST with DEAR MAN to uphold boundaries and values?