DBT 1
Being present in the moment
What is Mindfulness?
The balance between Reasonable and Emotion mind.
What is Wise Mind?
Reasonable, Emotion, and Wise
What are the 3 states of mind?
Observe, Describe, Participate
What are the “What” skills of Mindfulness?
The “How” skills of mindfulness?
Nonjudgementally, One-mindfully, Effectively
Draw a DBT pros/cons list
acting on urges: Pros/Cons
not acting on urges, using skills: Pros/Cons
Two physical skills to use to signal accepting reality to your body
Half-Smile, Willing Hands
T/F Distress Tolerance skills should be used in every situation and for solving all problems
False
The IMPROVE acronym stand for
Imagery, Meaning, Prayer, Relaxation, One Thing at a Time, Vacation, Encouragement
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
Making a conscious decision to accept something over and over is using this skill
Turning the Mind
The skill for distraction
ACCEPTS
Self-Soothe is a good skill to use for these two things
Reduce distress, Self-care
When you have super-high SUDS, use this skill.
TIP
Willing means...
Willing means that you make efforts to help, try something, accept things for what they are & not fight against them.
SUDS stands for this
Subjective Units of Distress Scale
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
The skill for when you’re feeling reactive.
STOP
We use Pros and Cons for these two things
Plan ahead, build commitment
These two things are not part of acceptance.
approval and agreement
Trying to control an experience, avoid it, or escape from it, is an example of...
willfullness
When we turn our minds from rejecting reality, and practice accepting reality, we are using this skill
Radical Acceptance
Bev’s favorite module to teach
Emotion Regulation
When you need to change perspective, this is the skill to use
IMPROVE the moment
Explain the biosocial theory
BIO- biological temperament
SOCIAL- invalidating environment
+ lack of coping skills
= emotion dysregulation