Validation
What is validation?
Genuinely acknowledging another’s experience as valid, without reinforcing any harmful actions.
Give an example of all-or-nothing thinking?
Possible example: "If I'm not a total success, I'm a failure."
Give an example of both/and language.
Possible example: "I am hurt that my friend forgot my birthday, AND I know that they still love me."
What are the three states of mind?
Emotional mind, wise mind, and rational mind.
Which city does Batman protect?
Gotham.
What is active listening?
Avoiding distractions, making eye contact, paying attention, making sure you are fully present, etc.
Give an example of discounting the positive.
Possible example: "I did that project well, but that doesn't mean I'm competent; I just got lucky."
Finish the sentence: Dialectics help to find the...
Middle Path!
What does it mean to cope ahead?
Mentally preparing for a difficult, high-stress situation before it happens. Instead of just worrying about what could go wrong, you proactively design a plan so your brain and body know how to respond calmly when the trigger occurs.
What are the names of all the ninja turtles?
Leonardo, Michaelangelo, Donatello, and Raphael.
What is accurate reflection?
Paraphrasing or repeating back what the person said in your own words to confirm you heard them correctly.
Give an example of labeling.
Possible example: "I'm a loser."
Explain what dialectics are.
Holding two seemingly opposite or contradictory things to be true at the same time instead of getting stuck in "all-or-nothing" or "either/or" black-and-white thinking.
What is radical acceptance?
Completely and totally accepting reality as it is without judging, fighting, or trying to change what cannot be changed.
What is the deadliest mammal?
A hippo.
Why do we need/give validation?
Validation can help regulate a person's nervous system, help to build trust and intimacy, help others feel heard, show empathy, reduce feelings of shame and isolation, etc.
Give an example of mind reading.
Possible example: "They aren't talking to me because they hate me."
What do dialectics help balance?
Acceptance and change.
What does TIPP stand for?
Temperature, Intense exercise, Paced breathing, Progressive muscle relaxation.
What is the best-selling video game of all time?
Minecraft.
What is radical genuineness?
Treating the person as an equal and responding with authentic respect, rather than acting like an expert or treating them like they're fragile.
Give an example of catastrophizing (fortune telling).
Possible example: "I'm going to be so nervous presenting. I'm going to shut down and fail."
Why are dialectics important?
They decrease conflict by having a willingness to see the other side, help us get "unstuck" in conflicts, help avoid making assumptions and blaming, help improve relationships and build trust, etc.
Who created DBT?
Dr. Marsha M. Linehan
Name all 7 continents.
North America, South America, Europe, Asia, Africa, Antarctica, and Australia.