Three States of Mind
The three states of mind in DBT
Emotion mind, reasonable mind, and wise mind
One way to practice Observe skill when you're on a hike
Watch the trees, listen to the breeze.. just notice
An example of using the Comparisons skill when you're having a bad day
Say to yourself for example, "I'm still doing better than I was a year ago."
The letters in IMPROVE each stand for a different skill. Identify at least three of those skills.
Imagery, Meaning, Prayer (not religious), Relaxation, One thing at a Time, Vacation, Encouragement
List the five senses
Sight, sound, touch, taste, smell
An example of an emotion mind response when someone yells at you
Yell at them
One way to practice Describe skill when someone is yelling at you
Say for example, "I'm noticing that you're raising your voice."
Doing something helpful for someone else (clue: starts with C)
Contributing
Imagining a relaxing scene, like the beach or the mountains, is an example of which skill
Imagery
When is it helpful to practice self-soothing skills?
When we are experiencing painful emotions and want to take care of ourselves
An example of a wise mind response when you get in trouble for something you didn't do
Calmly explain your position, and validate the other person
One way to practice Participate skill when playing basketball
Total focus on the game, in the zone, not paying attention to the crowd or worrying about other things
Three ways you could do an Activity to distract yourself
examples
When your pet dies, what can you say to yourself to practice making Meaning?
For example, "He lived a good life," or "At least he's not suffering anymore"
Stress balls, kinetic sand, and baby powder are materials we might use to practice which skill?
Self-soothing with touch
An example of factors you might consider if you're choosing a college in reasonable mind
Cost, commute, classes offered, size of school
One way to practice Nonjudgmental skill when a student is screaming
Say to yourself for example, "They must be going through a hard time."
Eating sour candies, smelling scented candles, or splashing cold water on your face are examples of which skill
Sensations
One way to give yourself a brief Vacation while in school
Take space, go for a walk, ask to draw for a few minutes
Self-soothing with sound
The benefits of making decisions in wise mind
Considers both emotion and logic, less apt to make a situation worse
One way to practice One-mindfully skill when you have a long list of things you need to get done
Focus on completing one at a time
Watching a funny movie or listening to upbeat music are ways to create different ____________
Emotions
Tensing and releasing the muscles throughout your body is an example of which skill
Relaxation (sometimes called Progressive Muscle Relaxation)
What would happen if you tried to practice self-soothing by eating your favorite meal, while stewing over the issue causing you pain?
It's not effective in changing your thoughts or emotions, you are still in your pain, and you may not enjoy the meal.