Mindfulness
What is mindfulness?
Being present in the moment.
What is interpersonal effectiveness?
Goals of interpersonal effectiveness include getting people to meet your needs, getting them to do those things you want them to do, and getting others to take your opinions seriously. The aim is to strengthen current relationships, build new and satisfying relationships, and end those unhealthy or toxic relationships.
What does DBT stands for?
Dialectical Behavioral Therapy
What is distress tolerance?
Distress tolerance skills help people learn to manage unpleasant, heavy emotions in a healthy way. These skills are helpful for situations where a person might not be able to control a situation, but they need to manage their own response.
What is emotion regulation?
Using skills to help manage emotions instead of being managed/driven by them. To reduce vulnerability to negative emotions.
What are the 3 states of mind?
Wise mind, emotion mind, reasonable mind.
What are boundaries?
Boundaries are the limits, rules, or lines we set for comfort. Boundaries are a set of physical and mental guidelines that are established to help protect ourselves when we are around other people and in relationships.
What is your favorite DBT skill, and when would you use it?
*answers may vary*
What does TIPP stand for?
Temperature Change, Intense Exercise, Paced Breathing, Progressive Muscle Relaxation.
What is the STOP skill?
Stop, Take a Deep Breath, Observe, Proceed Mindfully.
Name 3 mindfulness skills.
*answers will vary*
Name 2 types of boundaries.
Physical, emotional, verbal, time, material, sexual.
True or False: Pain creates suffering only when you refuse to accept the pain.
True.
What is radical acceptance?
Accepting (tolerating) information both mentally and emotionally, without judgment. This doesn’t mean that you like or condone something—only that you accept it as a reality.
What is Opposite Action?
Choosing to do exactly the opposite of what your emotions tell you to do.
Name the 3 DBT "What" Skills.
Observe, Describe, Participate.
What is DEAR MAN used for?
DEAR MAN teaches a strategy for effective communication. Using this skill, clients learn to express their needs and wants in a way that is respectful to themselves and others, increasing the likelihood of positive outcomes.
True or False: Radical acceptance is necessary if you’re being bullied, harassed or abused.
FALSE.
Name 2 of the 6 acronyms in the ACCEPT skill.
Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts.
What is invalidation?
The process of someone denying, rejecting or dismissing someone else's feelings or reality.
What do we mean by "walking the middle path?"
Walking the middle path is about finding a balance between two opposite extremes. In DBT, these extremes are often referred to as "dialectics." Dialectics are two seemingly opposite concepts that can both be true simultaneously. For example, we may feel both sad and hopeful after a breakup, or we may have strengths and weaknesses.
What is GIVE used for?
The GIVE skill is useful in every interpersonal relationship. GIVE helps to build and maintain positive relationships (Gentle, act Interested, Validate, Easy manner).
What does dialectical mean?
Two opposite ideas/emotions can be true/exist at the same time.
Draw a DBT Pros/Cons list.
Pros - acting/not acting on a behavior
Cons - acting/not acting on a behavior
Define "check the facts" skill.