Mindfulness
What are the 3 "How" skills?
Nonjudgmentalness.
Effectiveness.
One-mindfulness.
(Mindfulness HO 5)
What is emotional vulnerability?
Factors that make use more likely to experience an emotion following a prompting event. Physical Illness, Eating, mood-Altering substances, Sleep, Exercise.
What is a goal of using distress tolerance skills?
Survive crisis without making the situation worse.
Accept reality and reduce suffering.
Become free of demands of urges and intense emotions.
(DT HO 1)
True/false: Invalidation is never helpful.
False - invalidation can be helpful when your facts are wrong and it stimulates personal growth. It can still be painful!
The second "A" in DEAR MAN?
Appear confident.
(IE HO 5)
True/false: an effective way to reduce judgments is to change a negative judgment into a positive one.
False - even positive judgments can promote a sense of judgmental thinking.
True or false: opposite action can work whether or not emotions fit the facts of the situation.
True. Acting opposite to action urges can help change emotions when you do them all the way.
Demonstrate half-smile and willing hands (whole team).
(DT handout 14)
Give an example of a dialectic.
Any two seeming opposites.
What is validation and why is it important?
Validation is communicating to someone else or yourself that your emotion (thought, action) makes sense. It helps soothe emotions, reduce conflict, and promote connection.
What state of mind would likely best serve you if you want to put together a jigsaw puzzle?
Reasonable mind.
What are the 3 functions of emotions? What do emotions do for us?
Motivate and organize us for action.
Communicate to and influence others.
Communicate to ourselves.
(ER HO 3)
Define willingness and willfulness.
Willingness: readiness to enter and participate fully in life. Doing just what is needed wholeheartedly.
Willfulness: refusing to tolerate the moment, giving up, insisting on being in control.
True/false: Punishment is more effective than reinforcement at changing your own/someone else's behavior.
False. Reinforcement is more effective at promoting long-term, learned behavior.
Give an example of a situation where you used the FAST skill.
Be Fair.
No Apologies.
Stick to Values.
Be Truthful.
Learning and practicing new dance steps is an example of which "What" skill?
Participate.
When does the emotion of anger "fit the facts"?
When an important goal is being blocked or prevented.
When the safety or well-being of you or someone you are close to are being threatened; when you are being attacked.
(ER HO 11)Name 1 thing radical acceptance IS and 2 things it is NOT.
Complete and total acceptance of the facts of reality.
NOT approval, compassion, love, passivity, bargaining
(DT HO 11-11a)
Which of the following words is encouraged in DBT?
Should
But
And
Never
And.
What are the 3 priorities in interpersonal situations and which skill do you use for each?
Objective - DEAR MAN.
Relationship - GIVE.
Self-Respect - FAST.
(IE HO 4)
What is wise mind? Give a real life example of a time you used wise mind.
Wise mind = synthesis of emotion mind and reasonable mind.
ER HO 5
Give an example of self-soothing. (2 individuals)
Any soothing with 5 senses.
(DT HO 8)
Propose a middle path solution: group wants to end early for the holidays but group leaders want to make sure all of the content is learned.
Middle path looks for the valid "kernel of truth" on both sides and creates a solution that meets both needs.
Name 2 factors to consider that would lower the intensity of your ask (hint: Dime Game).
Person not capable. Objective less important than relationship/self-respect. Person not required by law. You are not the authority. Ask is not appropriate for the relationship. Not important to long-term goal. Don't give as much as you take. Haven't done your homework. Not a good time to ask.