Mindfulness
What does mindfulness mean?
Being aware of the present moment without judgment and without trying to change it. Staying focused on one thing at a time.
How does someone get better at being mindful?
Practice!
What are the three states of mind in DBT?
Reasonable Mind, Emotional Mind, and Wise Mind
What are the 3 What Skills?
Observe, Describe, Participate
What are the 3 How Skills?
True or False? Emotion Mind is bad.
False! We need elements of our Emotion Mind. It’s helpful to be in tune with our emotions when we watch a movie, read a book, empathize with others, etc. Emotions communicate to us and to others.
What is Emotion Mind?
Ruled by feelings and urges.
What is Reasonable Mind or Robot Mind?
Ruled by thinking, facts, and logic.
What does it mean to Observe?
Wordless watching: just noticing the present moment at the level of the senses.
What does it mean to Describe?
Putting words to the experience: labeling what you observe with words without interpretations. Just the facts.
What is Wise Mind?
Wise mind includes both reason and logic. It’s the wisdom within each person. Wise mind helps us think more clearly in the presence of strong emotions.
What does it mean to Participate?
Fully throwing yourself into the present moment. Getting in the zone/into flow. Letting go of self-consciousness.
What does “Don’t Judge” mean in DBT?
Notice but don’t evaluate as good or bad. Stick to the observable facts of the situation. Acknowledge the helpful and the harmful, but don’t judge it.
Provide an example of time you were in Emotion Mind.
E.g., When you feel depressed, so you put on sad music. When you act on urges to do something ineffective or destructive.
Provide an example of a time when you were in Reasonable Mind.
E.g., When you do your math homework. When you manage your finances or money.
What would it look to fully Participate in the rest of multi-family skills group tonight? Provide a few examples.
E.g., Put your phone away or close all tabs on your computer; have video on; speak or share; let go of feelings of self-consciousness.
True or False? The goal in DBT is to have a judgment-free life.
False! It’s impossible to go through life without making judgements. We are human. Our goal is to catch the judgments and replace them with descriptions so we can have more control over our emotions.
What does “Stay Focused” or “One-mindfully” mean in DBT?
Focus your attention on only one thing in the moment. The opposite of multi-tasking. When you’re walking, just walk. When you’re watching TV, just watch TV. When you’re talking with a friend, just talk with your friend.
Provide a suggestion for a mindfulness activity that we can do at the beginning of next group!
Any response that practices observe, describe, participate, non-judgmentally, one-mindfully, or effectively!
How can someone access their Wise Mind? 1 Example is fine!
Attend to your breath, ask Wise Mind a question, focus awareness on your center, etc.
Why bother practicing mindfulness? Provide 3 reasons.
How can someone practice “Doing What Works” or “Effectively”?
Practice willing hands. Observe yourself when you start wanting to be “right” or “get my way” instead of being effective. Give up being “right” and ask yourself, “How can I do what works?” “Is this effective?” “What can I do to get closer to my goal?”
What does “Do What Works” or “Effectively” mean in DBT?
Do what work to achieve your goal. Don’t let emotions control your behavior. Play by the rules and act as skillfully as you can. Let go of “shoulds” and negative feelings that can make things worse. Do what is needed.
How can you rephrase this sentence without judgments? In other words, use the Describe skill. Just the facts! “Ugh, my classmate is the worst! He makes Math class horrible. He makes it impossible for me to focus because I get so distracted from his stupid comments.”
E.g., “I don’t like when my classmate talks over the teacher. It’s more difficult for me to do work and I feel distracted.”
Why is it important to practice “Don’t Judge” or “Non-judgmentally”?
It helps us have more control over our emotions. Sometimes it helps to reduce emotional intensity, and thus give us more choices. It helps us see a situation from multiple perspectives. It helps us stick to the facts, and not “add on” on our interpretations and assumptions. It helps increase compassion for us and others.