Mindfulness + Distress Tolerance

DBT 1

100

Being present in the moment

What is Mindfulness?

200

 Draw a DBT pros/cons list

acting on urges: Pros/Cons

not acting on urges, using skills: Pros/Cons

300

Making a conscious decision to accept something over and over is using this skill

Turning the Mind

400

"My mom ignored me because she didn't care about my good grade on a Test"

What is an Interpretation 

500

Nobody wants to hang out with me because I'm uglier than everyone else. 

What is Belief 

DBT 2

100

The balance between Reasonable and Emotion mind.

What is Wise Mind?

200

"Waiting for the other shoe to drop"

Being unmindful 

300

The skill for distraction

ACCEPTS

400

It’s the middle of the night, and you can’t do anything about the problem, you could try this skill

Distract with Wise Mind ACCEPTS

500

When we turn our minds from rejecting reality, and practice accepting reality, we are using this skill

Radical Acceptance

DBT 3

100

Reasonable, Emotion, and Wise

What are the 3 states of mind?

200

T/F Distress Tolerance skills should be used in every situation and for solving all problems

False

300

Self-Soothe is a good skill to use for these two things

Reduce distress, Self-care

400

The skill for when you’re feeling reactive.

STOP

500

Talking a walk, drawing, listening to music, writing affirmations, painting, doing puzzles, watching your favorite movie, visiting friends/family 

What is Coping Mechanisms? 

DBT 4

100

Observe, Describe, Participate

What are the “What” skills of Mindfulness?

200

The IMPROVE acronym stand for

Imagery, Meaning, Prayer, Relaxation, One Thing at a Time, Vacation, Encouragement

300

This lasts 60-90 seconds. 

What is an Emotion?

400

An anniversary of a death or break up can cause this outside feeling. 

What is a vulnerability factor?

500

The things outside of our body such as facial expressions, posture, the words we say, and the behaviors we engage in. 

What is Outside the Body 

DBT 5

100

The “How” skills of mindfulness?

Nonjudgementally, One-mindfully, Effectively

200

The four options for painful situations

1. Change the situation/Solve the problem

2. Change how you feel/think about the situation

3. Accept it

4. Stay miserable

300

Getting away from the urges to act on an emotion, by doing something else

What does it mean to Distract?

400

Rodney is beginning to heal from the divorce and learning to move on without arguments. 

What is Radical Acceptance 

500

What does DBT stand for?

Dialectical Behavior Therapy