Mindfulness
List some mindfulness techniques.
And what is your favorite!?
5-4-3-2-1
Mindful walkING
Wise Mind
Clear Mind
Journaling
When do we learn/practice Distress Tolerance skills?
When NOT in crisis
What does DBT stand for?
Dialectical Behavior Therapy
What is the purpose of Distress Tolerance (without using the words tolerate or distress to describe it)?
What does STOP stand for?
STOP
Take a Step Back
Observe
Proceed Mindfully
Wise Mind is made up of a balance between what?
Rational (Logical) Mind
&
Emotional Mind
Distress Tolerance is what type of survival skills?
Crisis survival skills
What is the difference between pain and suffering?
Pain is a part of life. Suffering is created when we choose to deny our pain, or we refuse to accept our reality. We create suffering.
What are Pros and Cons?
The advantages and disadvantages of a certain decision, action, or situation
What does TIPP stand for?
Temperature
Intense Exercise
Paced Breathing
Progressive Muscle Relaxation
Name Pro's and Con's of practicing mindfulness
Pros: Reduce suffering and increase happiness, increase control of your mind, experience reality as it is, improved relationships, etc.
Cons: Can be uncomfortable to be mindful of circumstances and/or feelings, can be challenging at times, takes awareness and discipline to practice, time consuming, etc.
The DBT skill of Self-Soothe utilizes 6 senses. List them.
Vision
Hearing
Taste
Touch
Smell
Movement
Dialectical is define as "Concerned with or acting through opposite forces"
What are the two categories that DBT skills are separated into?
Acceptance vs Change
The "radical" part in Radical Acceptance means to accept reality with what three things?
Mind
Body
Spirit
Trying to fix every situation. Insisting on being in control.
What is willfulness?
List the "WHAT" skills.
Observe
Describe
Participate
Arms by your side or in your lap, hands unclenched, turn your palms up with fingers relaxed.
What is willing hands
What are the two DBT modules in the Acceptance category?
Mindfulness and Distress Tolerance
What is the Distress Tolerance skill used when we choose to make meaning from a negative situation by turning our focus to positive things that might come out of it?
Turning the mind
This skill is used when we coast through our distressing moment without trying to artificially change the emotion.
Ride the Wave/Urge surf
List the "HOW" skills.
Non-judgmentally
One Mindfully
Effectively
What does the ACCEPTS stand for in the skill Distract with ACCEPTS?
Activities
Contributing
Comparisons
Emotions
Pushing Away
Thoughts
Sensations
What are the two DBT modules in the Change category?
Emotional Regulation and Interpersonal Effectiveness
What does the IMPROVE stand for in IMPROVE the Moment?
Imagery
Meaning
Prayer
Relaxation
One thing at a time
Vacation
Encouragement
What is the name of the nerve that runs through the heart, lungs, liver, and other essential organs that makes TIPP so effective?
Vagus nerve