Emotion Regulation
Provide 2 examples of what emotions do for us.
Examples: give us information, communicate/influence others, motivate and prepare us for action
What are the 3 states of mind?
Emotion mind, reasonable mind, wise mind
Provide 5 examples of pleasant, shared parent-teen activities to reduce vulnerability to emotions.
E.g., watch a show, bowling, biking, go get ice cream, cooking, get a manicure, watch a movie, go to museum, skiing, crafting, etc.
What does mindfulness mean?
Paying attention to the present moment on purpose, without judgment/without trying to change it.
Can teens and their families fail in DBT?
No :)
You're not quite sure what you're feeling. Which Emotion Regulation skill should you use to figure out the emotion?
Model of Emotions
Name two benefits of emotion mind.
Examples: relating to others, having empathy, appreciating arts/books/movies, understanding your own feelings and needs, etc.
Define Opposite Action.
Name a pro and a con of reasonable mind.
Examples:
Pro: solve problems, analyze situations, get things done, etc.
Con: could self-invalidate or invalidate others, doesn't take one's heart into account, etc.
After how many absences are you OUT of group?
6
How do you Check the Facts?
Sort facts from your own interpretations. Are there other possible interpretations? Are you thinking in extremes? What's the probability of the worst happening? Are you using judgments? If the worst were to happen, could you cope?
Name the 3 WHAT skills.
Observe, describe, participate
Julie is feeling depressed because Maria didn't share tea with her. She's in bed under the covers with the lights off.
Describe 4 examples of how she could practice opposite action to change her mood.
Turn the lights on, get out of bed, get dressed, leave the house, talk to a friend, do fun activities, etc.
Name the 3 HOW skills.
Don't judge, stay focused, do what works
Name the 5 skills modules in DBT.
Mindfulness, Walking the Middle Path, Emotion Regulation, Distress Tolerance, Interpersonal Effectiveness
Treat physical illness, balance eating, avoid mood altering drugs, balance sleep, get exercise
Why bother practicing mindfulness? Provide at least 3 reasons.
Examples: Gives us more choices and control over behavior; reduces emotional suffering; increases pleasure; helps us make important decisions; helps focus our attention; increases compassion for ourselves and others; lessens pain, tension, and stress.
Name the last step of the Cope Ahead skill, which is also the most important step.
Rehearse coping effectively in your mind.
True or False? The goal in DBT is to have a judgement-free life.
False. The goal is not to prevent judgements or get rid of them, but to notice them and still act in wise mind or in line with our values. Sometimes it helps to replace judgments with descriptions so we can have more control of our emotions.
Name the 4 components of DBT treatment.
Individual therapy, multi-family skills group, phone coaching, consultation team for therapists
What does ABC stand for?
Accumulate positives, build mastery, Cope Ahead.
Rephrase this sentence without judgments (in other words, use the Describe skill):
Ugh! My classmate is the worst. He makes math class horrible. He makes it impossible for me to focus because I get so distracted by his stupid comments.
Example: I don't like when my classmate talks over the teacher. It's more difficult to do work and I feel distracted.
Describe how someone would practice the Wave skill.
Observe your feeling; notice where it is in your body; remember that you're not the emotion; don't judge the emotion; experience it as a wave.
Provide an example of a mindfulness exercise that we could do at the start of next group. Name the specific mindfulness skill that goes with it. No repeat ideas from previous groups!
Any response that practices observe, describe, participate, don't judge, stay focused, or do what works!
Name 2 of the DBT Assumptions.
People are doing the best they can. People want to improve.
People need to do better, try harder, and be more motivated to change
People may not have caused all of their own problems and they have to solve them anyway.
The lives of emotionally distressed teenagers and their families are painful as they are currently being lived. Teens and families must learn and practice new behaviors in all the different situations in their lives (e.g., home, school, work, neighborhood)
There is no absolute truth.
Teens and their families cannot fail in DBT