DBT
T/F: We are doing the best we can and we can do better
TRUE
What are the three states of mind?
1.) R_______ Mind
2.) E_______ Mind
3. )W______ Mind
Reasonable mind, Emotion mind, Wise mind
What is Mindfulness
practicing being in the present moment
Describe one way to self sooth with our or your senses (taste, touch, hearing, smell, and sight)
E.g. a cup of tea, cuddly socks or a soft blanket, listening to music, essential oils, candles, perfume or cologne, watching your favorite show or movie, therapy putty, fidgets, play do
T/F: Your ability to regulate your emotions can affect your relationships, academic performance, long-term mental health, and job performance.
TRUE
We must learn how to effectively regulate the intensity of emotions and tolerate the urges to act on them when doing so makes the situation worse.
T/F: Dialectical Behavior Therapy aims to replace problem behaviors with skillful behaviors
TRUE
Logical, fact based, scientific, planned, calculated, thoughtful is which state of mind?
Reasonable Mind
Emotion Mind
Wise Mind
Reasonable Mind
Wordless watching is used to describe which "What skill"
Observe
Describe
Participate
TRUE
Negative feelings will usually pass or at least lesson in intensity over time.
T/F: Our emotions are based on facts
FALSE
Many emotions and actions are set off by our thoughts and interpretations of events, not by the events themselves. Sometimes what we are reacting to is not the actual facts of the situation, but our interpretations of the event.
What does "dialectical: mean in Dialectical Behavior Therapy?
Dialectic means that that two opposites ideas can both exist at the same time and there is TRUTH to both sides.
Driven by your emotions, passionate, can be intense, can cause us problems if not balanced describes which state of mind
Reasonable Mind
Emotion Mind
Wise Mind
T/F: It is super easy to observe the emotions of others.
FALSE: We cannot observe what others are thinking or feeling
Name one way you can use to distract yourself using the ACCEPTS strategy.
Activities
Contributing
Comparisons
Emotions
Pushing Away
Thoughts
Sensations
Activities: any activity that requires thought and concentrations (hobby, a project, school work)
Contributing: Volunteer, write a nice note to someone, do something kind for a friend)
Comparisons: Remember a time you were able to get through a worse situation
Emotions: Do something that will create a completely different emotion (watch a scary or funny movie)
Pushing Away: write your problem on a piece of paper and crumble it up and throw away
Thoughts: try to refocus your thoughts (5,4,3,2,1, count to 10, recite a poem of phrase, read a book)
Sensations: find a safe physical distraction from your emotion (holding ice, eating something sour)
T/F: People can interpret the same prompting event in very different ways.
TRUE. Our emotions are based on interpretations of events and people can interpret the same event in very different ways
T/F: There is only one absolute truth
FALSE
Wise Mind is the combination of which two states of mind?
1. )Emotional Mind
2.) Reasonable Mind
What does it mean to participate:
Being in the zone, completely being one with an experience, fully and completely being a part of what we are doing
T/F Distress Tolerance skills should be used in every situation and for solving all problems
FALSE
Distress Tolerance Skills are useful in crisis situations where it has become hard to think and problem solve
You are analyzing a situation to see if you are interpreting it correctly? What emotional regulation skill are you using?
Check the Facts
What are the 4 modules covered in DBT?
1.) M_______
2.) D_______ T________
3.) E_______ R________
4.) I________ E________
1. ) Mindfulness
2. ) Distress Tolerance
3.) Emotional Regulation
4.) Interpersonal Effectiveness
T/F: The goal of mindfulness is to access and use our WISE mind
TRUE
Observe, Describe, and Participate are the 3 "W___" skills of mindfulness.
"What" skills
What distress tolerance skill can hi-jack your nervous system and is described below:
Temperature
Intense Exercising
Paced Breathing
TIP
What is the skill for doing the opposite of what you are feeling? Ex: you want to stay in bed all day but instead you get up and do jumping jacks to start moving
Opposite Action