DBT Mindfulness
This is a definition of mindfulness.
What is intentionally living with awareness in the present moment without judgement or attachment?
This concept involves acknowledging your thoughts, feelings, emotions, and situations without judgement
Acceptance
This is environmental, emotional, or situational cues that can increase the risk of relapse
What are triggers
True or false: Our identity, beliefs, and values change over the course of our lives
True!
Which of the following coping skills are unhealthy?
journaling
procrastination
talking to someone you trust
deep breathing
procrastination
Mindfulness allows us to...
reduce suffering and increase happiness, increase control of your mind, experience reality as it is
True or false: Acceptance means approval of the situation
False: acceptance allows you to make informed and healthy choices
True or False: Urges are always caused by negative emotions
False: They can be caused by both positive and negative emotions
True or false: you only need to acknowledge the good things about yourself for healthy self-esteem
False
True or false: You only need to practice coping skills when you are in distress.
False! If you don't practice coping skills when you are feeling neutral, then you won't remember them when you actually need them
Throwing yourself completely into activities of the current moment describes which aspect of mindfulness
a. Describe
b. Participate
c. Nonjudgementally
d. Effectively
B. Participate
Double Jeopardy! This common cognitive distortion often shows nonacceptance of a situation
"Should" statements (allow for close ones)
The first goal of treatment for relapse prevention.
Learn triggers and the early warning signs (red-flags).
Double Jeopardy! This is the definition of core beliefs
deeply held beliefs you hold about yourself, others, and the world around you
This simple technique is excellent for managing emotions. Not only is it effective, but it is discreet and can by done at any time/place.
A- DEEP BREATHING
B- GUIDED MEDITATION
C- TALK THERAPY
D- PHYSICAL EXERCISE
E- ALL OF ABOVE
A- Deep Breathing
True or False
These are the three "What" skills of mindfulness: nonjudgementally, one-mindfully, and effectively
False: The three "what" skills are observe, describe, and participate
True or False: Constantly thinking positively about everything shows that you are a true master of acceptance
False! Acceptance makes space for all emotions, including negative ones
True or False. Relapse begins weeks and sometime months before an individual picks up a drink or drug.
True. Relapse encompasses three stages: emotional, mental, and physical.
True or false: many tend to lose our sense of identity in recovery
true
What is the difference between distraction and avoidance?
Distraction is short-term and involves coming back to the stressor after your emotions are more regulated. Avoidance is long-term and the goal is to not face the stressor
This "how" skill of mindfulness involves acknowleding what is there without evaluating it to be good or bad
What is nonjudgementally
This is the serenity prayer
Help me accept the things I cannot change, have the courage to change the things I can, and the wisdom to know the difference
What does HALT stand for?
Hungry, Angry, Lonely, Tired
This concept describes a person's principles or standards of behavior. What a person judges to be important in life.
What are values
What is the 54321 grounding skill?
5 things you see, 4 things you hear, 3 things you feel, 2 things you smell, 1 thing you taste