INTRO TO DBT AND MINDFULNESS

DBT

100

What does DBT stand for?

Dialectical Behavior Therapy

200

Distress Tolerance is...

Learning various skills to cope with painful events.

300

cheerleading statements help you...

build yourself up, positive thinking

400

What are the 5 modules of DBT?

1. Mindfulness

2. Distress Tolerance

3. Emotion Regulation

4. Interpersonal Effectiveness 

5. Walking the middle path

500

Finding meaning is an example of...

Finding meaning is part of this module

Distress tolerance 

IMPROVE skill

DBT 2

100

Mindfulness is

focusing on the present moment

200

Doing the opposite of what you feel or the opposite of acting on your urges

Opposite Action

300

how do you know your being judgemental? 

labeling people and black and white thinking

400

Emotion Mind is...

* Driven by emotions * passionate * can be intense * can cause us problems if not balanced * Feelings

500

Reasonable Mind is...

* Logical * fact based * scientific * Planned * Calculated * Thoughtful

DBT 3

100

The three "What" Skills are

1) Observe 2) Describe 3) Participate

200

What does "please" stand for?

Treat PhysicaL illness, balance Eating, Avoid mood altering drugs, balance Sleep, get Exercise 

300

Name the skill... * Step back and be aware of the experience * Notice without judging or labeling * Taking in information and noticing new things * Being aware of teflon mind vs. velcro mind

OBSERVE

400

IMPROVE is...

Imagery, Meaning, Prayer, Relaxation, Observe One-Thing in the moment, Vacation, Encouragement

500

What does it mean to participate:

* Being in the zone * Completely being one with an experience * Fully and completely being a part of what we are doing

DBT 4

100

Name the three "how" skills:

1) Non-judgmentally 2) One-mindfully 3) Effectively

200

How skills are:

Non-judgmentally 

One-mindfully

Effectively

300

Wave Surfing:

Persevering through an urge or emotion without acting on it 

400

The DBT term referring to "When you accept reality" 

Radical Acceptance

A basic example of radical acceptance is to imagine that you are driving to an important meeting and you are stuck in bumper to bumper traffic. You can choose to dwell in your anger and frustration, asking “why did this have to happen today?” and judging your emotional reaction or the situation. Or, you can work to “radically accept” the situation (and that you cannot change it), as well as the anger and frustration that you feel.

500

Going for a walk, spending time with friends, having dinner with your family, taking time to meditate are examples of what?

Accumulating Positive Experiences

BONUS

100

when you are focused on 1 thing at a time

Example: When Matt is reading a book.

One-Mindfully

200

what is willfulness?

not facing reality,not wanting to change or get help

300

What's one of Matt's favorite meals?

1.Sushi!

2. Pizza!

3. Curry

400

Three Functions of Emotions

Give us information

Communicate and influence others

Prepare and motivate and drive us to action

500

What is Matt's favorite Coping Skill?

Intense Exercise!