INTRO TO DBT AND MINDFULNESS

DBT

100

What does DBT stand for?

Dialectical Behavior Therapy

200

Distress Tolerance is...

Learning to cope with painful events.

300

Thinking dialectically is...

* balancing both sides * no one person is wrong or right * the middle path * compromise * all perspectives are valid and considered * flexible thinking

400

What are the four modules of DBT?

Mindfulness Distress Tolerance Emotion Regulation Interpersonal Effectiveness

500

DBT will help me...

build a life worth living

Core Mindfulness

100

Mindfulness is

* being focused on the present moment * here and now * being fully aware * without judgement

200

The three mindfulness skills are:

1) Wise Mind 2) "What" Skills 3) "How Skills

300

Wise Mind is the balance of what two other states of mind?

* Emotion Mind * Reasonable Mind

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

"What" Skills

100

The three "What" Skills are

1) Observe 2) Describe 3) Participate

200

Why do we use "what" skills?

To fully participate in what we are doing.

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

DESCRIBE is: * Using words to represent what you observe * Sensing and evaluating what you are experiencing * Noticing and knowing what you are thinking is JUST a thought, and not necessarily a fact How can describe help us?

* Gets you out of the haze * Gets you grounded * Forces us to take a pause from our immediate reactions and feelings

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

"How" Skills

100

Name the three "how" skills:

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

200

How skills are:

* HOW we practice mindfulness

300

Non-Judgmentally is:

* Things are not good or bad * looking at JUST the FACTS * Letting go of what is "fair" or "unfair", "right" or "wrong", what we "should" do/think, or shouldn't * Not judging because judgments make emotions WORSE

400

Name the skill: * Doing one thing at a time with full attention * Letting go of distracting thoughts, feelings, or actions * Concentrating your mind * Doing one thing at a time

One-Mindfully

500

Being EFFECTIVE is...

* Doing what works in the situation * Not always what you want to do * Doing what will make things better, emotions aside * Acting skillfully * Keeping the eye on the prize

Bonus/SUD

100

Name 2-3 attributes of CLEAN mind (over-confident mind)

-Naïve

-Risk-taking

-Oblivious to danger

-NOT mindful

-No use of harm reduction

-Difficult to Cope Ahead (because it's not a problem anymore!)

-Some denial/avoidance of the problem behavior

200

When we being mindful of our senses in an experience we focus on:

* What we see * What we hear * What we feel/touch * What we smell * What we taste

300

Name 2-3 attributes of Addict mind (habit mind)

-Impulsive

-One-minded

-Denial

-Willing to do anything to get the urge/need met

-NOT mindful

-Acting in ways that do not align with life worth living goals or values

-Reactionary (acts without thinking)

400

What two extremes balance out to CLEAR MIND? (SUD curriculum)

Addict mind (or Habit mind)

Clean mind (or Overconfident mind)

500

What are three ways you can practice mindfulness?

-Breathwork

-Body scan

-Progressive muscle relaxation

-wordless watching

-describing

-imagery/visualization

-guided meditations

-loving kindness