Mindfulness
Name one of the MINDFULNESS WHAT skills and explain it...Hint: think of the acronym POD
What IE skill would you use if your priority is to maintain a healthy relationship or improve a relationship?
GIVE
True or False: Sometimes you may need to use multiple IE skills at the same time?
TRUE, especially if you have several priorities in a situation
In your own words, what is a dialectic? What does it mean to think dialectically?
Two seemingly opposite things that can be true at the same time. Looking at other perspectives. Finding the kernel of truth in another point of view.
Last week we learned about different ways to change our own behavior, as well as the behavior of others. Name one of the ways we discussed?
any of the reinforcement types, punishment
Name one of the MINDFULNESS HOW skills and explain what it means...HINT: ONE is the acronym
One-mindfully or one thing at a time
Non-judgmentally
Effectively
What does the V in GIVE stand for? And what does that word mean?
Validation
showing that you understand someone else's feelings, that their feelings make sense, and that they're feelings are ok and valid
What does FAST stand for and what do you use the FAST skill for?
(be) FAIR
(don't) Apologize if there's no reason to (don't over or under apologize)
Stick to your values
(be) Truthful
We use FAST to maintain our self-respect and stick to our values
We discussed common thinking mistakes this module. Please explain all or nothing & black and white thinking. Please give one example of this type of thinking and then reframe with dialectics
Thinking in extremes. This or that, instead of both/and. "If I can't have the newest best car, then I don't want any car."
Describe positive reinforcement and give an example of something that would be reinforcing for you
Adding or giving something that is incentivizing to the person whenever they perform the desired behavior. The goal here is to increase the behavior by giving a reward.
In your own words, define Mindfulness and talk about why we use it
example: paying attention to one thing in the moment non-judgmentally. It helps us get to wise mind and takes us away from worrying about the past or the future and allows us to be fully present in the moment.
What does DEARMAN stand for and what would use these skills for?
Describe, express, assert, reinforce
(be) mindful, appear confident, negotiate
We use it to ask for something we want or say no to a request
Scenario: Your friend failed their test and seems to be pretty upset. They are blaming the teacher for their grade, and you know that they haven't been paying attention in class much and that they did not study at all. Make a validating statement to your friend without agreeing with them.
Ex: "I can understand why you're upset with your grade."
"It makes sense that you're feeling upset after getting your test back"
"I know you care about graduating and it makes sense that failing this class is upsetting to you since it interferes with your goal"
Name one benefit of dialectical thinking
can de-escalate conflict and improve relationships, can reduce intensity of our own emotion mind, can make us more open and less stubborn
What's a reinforcer?
something that increases the likelihood that a desired behavior will occur
Name one way to practice mindfulness (hint: this could be explaining one of the mindfulness activities we have done as a group, something you've tried on your own, or something you want to try)
Examples: Guided imagery, meditation, observing an object, observing and describing with the 5 senses, participating in a game fully
True or False: Validation is the same as Agreement
FALSE. Validation is making the other person feel understood and that their emotions make sense. It is NOT agreeing with them or their behavior.
Share an example of a time you used (or could have used) the DEARMAN skill to ask for something or say no to a request?
personal example
Share an example of a time when dialectical thinking helped you out or was effective for you? Or a time when it could have been.
personal example
Describe Negative Reinforcement.
Bonus: Give an example
something that increases behavior by taking away something unpleasant/undesired. For example, taking away chores for someone when they do their homework
Share an example from real life of a time when you used mindfulness effectively. How did you know you were being mindful? How did being mindful change your behaviors (or thoughts, or emotions)?
any relevant personal example
What are the 3 priorities we juggle in any relationship / interaction? Hint: think of the 3 skills DEARMAN, GIVE, and FAST and why we use each of them
Thinking about the FAST skill: name 2 values that are important to you and that you care about sticking to.
What is the major dialectic in DBT that we are always trying to balance? HINT: Think of the old fashion scale I've drawn. HINT: first letter of first word is A, first letter of second word is C
AND explain why this is important in DBT ?
Acceptance and Change.
What is something you learned from group this module that you will use IRL??
Can't wait to hear this one!