DBT
What is mindfulness?
focusing on the present moment
The three "What" Skills are
1) Observe 2) Describe 3) Participate
Name the three "how" skills:
1) Non-judgmentally 2) One-mindfully 3) Effectively
" It is what it is" goes with what skill?
Radical Acceptance
Distress Tolerance is...
Learning various skills to cope with painful events.
Doing the opposite of what you feel or the opposite of acting on your urges
Opposite Action
what does please stand for?
treat PhysicaL illness, balance Eating, Avoid mood altering drugs, balance Sleep, get Exercise
What are some reasons we use diary cards?
Track emotions; look at skill usage; peaks and valleys; skill recognition; track progress
what is willfulness?
not facing reality,not wanting to change or get help
cheerleading statements help you...
build yourself up, positive thinking
how do you know your being judgmental?
labeling people or showing black and white thinking
Name the skill... * Step back and be aware of the experience * Notice without judging or labeling * Taking in information and noticing new things
OBSERVE
Wave Surfing:
What is a SMART goal?
Specific, Measurable, Achievable, Relevant, and Time-Bound.
What does TIPP stand for?
TIPP stands for – Temperature –Intense Exercise –Paced breathing and – Paired muscle relaxation
Emotion Mind is...
* Driven by emotions * passionate * can be intense * can cause us problems if not balanced * Feelings
IMPROVE is...
Imagery, Meaning, Prayer, Relaxation, Observe One-Thing in the moment, Vacation, Encouragement
when you accept reality (even when difficult)
radical acceptance
Three Functions of Emotions
Give us information
Communicate and influence others
Prepare and motivate and drive us to action
Why does Shelby like us to practice gratitude daily?
To see that there can be good in all days, to have something to look forward to; to not classify all days as good or bad; black and white thinking
Reasonable Mind is...
* Logical * fact based * scientific * Planned * Calculated * Thoughtful
What can a behavior chain do?
break down patterns of behaviors
Example of a mindfulness exercise?
(i.e. deep breathing, body scan, yoga, meditation, etc)