Mindfulness
Validation
Walking the Middle Path
Behavior Change
Review
100

What is mindfulness?

Being present and aware of what is happening in the here-and-now.

100

What is validation?

Validation communicates to another person (or themselves) that their feelings, thoughts and actions make sense and are understandable to you in a particular situation

100

True or False

According to DBT, change is the only constant.

TRUE!

100

What are behavior change skills?

They are strategies used to increase behaviors we want and reduce behaviors we don't want.

100

What does DBT stand for?

Dialectical Behavioral Therapy

200

What are the 3 states of mind?

Wise, Reasonable and Emotional Mind

200

True or False

Validation = Agreement

False! Validation does not necessarily mean that you like or agree with what the other person is doing, saying or feeling.  It means that you understand where they are coming from.

200

What does "walking the middle path" mean?

Walking the middle path is the skill of balancing both acceptance and change.

Ex) I am doing the best I can AND I need to do better.


200

What is punishment? 

Punishment is a consequence that results in a decrease in a certain behavior. 


200

Jan has a difficult time completing her chores.  Her mom constantly nags at her to do the dishes, but she often forgets or lacks motivation.  How can Jan's mom use positive reinforcement to help motivate her daughter to complete the desired task?

She can use positive reinforcement and offer a reward or incentive for completing the desired task such as an allowance, a new game, one-on-one time, etc.

300

True/False

You can't go through life without making judgements

TRUE

300

What is invalidation?

Invalidation communicates (intentionally or not) that another person's feelings, thoughts and actions in a particular situation make no sense, are "manipulative," "stupid," or an "overreaction," or not worthy of your time, interest, or respect.

300

True/False

Dialectics teach us that two things that seem like (or are) opposites can both me true.

TRUE!

300

What is positive reinforcement?

Positive reinforcement is the act of rewarding a certain behavior in order to encourage it to happen again (or more frequently) in the future.

300

Change this statement to be self-validating.

"Wow, I'm really sad right now."

"It makes sense that I'm sad right now"

"I feel sad right now, and that is okay."

400

What are the 3 parts of the Mindfulness "What" Skill?

1. Observe

2. Describe

3. Participate 

400

What is one way we can validate others?

Actively listen, make eye contact and stay focused

Be mindful of your verbal and nonverbal reactions

Observe what the other person is feeling in the moment, look for a word that describes the feeling

Reflect the feeling back without judgement

Show tolerance! Look for how the feelings, thoughts or actions make sense given the circumstances, even if you dont approve of the behavior/emotion or action itself.

Respond in a way that shows you are taking the person seriously. 

400

Change this sentence to a dialectical statement.

"My teacher always treats me unfairly"

"Sometimes my teacher treats me fairly and at other times, I am treated unfairly."

400

What is extinction?

Extinction reduces a behavior by withholding a previous reinforcement.

Ex) for a child who is yelling to get their parents attention, the parent will ignore their behavior (the attention is the previous reinforcement).

400

Name 2 different types of thinking mistakes.

All or nothing

Catastrophizing

Mind Reading

Overgeneralizing

Mental Filter

Disqualifying the positive

Emotional reasoning

Should statements

Labeling

Personalizing

500

What are the 3 parts of the Mindfulness "How" Skill?

1. Don't judge

2. Stay focused

3. Do what works

500

What is one way to validate ourselves?

Actively listen and pay attention to yourself

Describe your feelings without passing judgement

Respond in a way that shows you take yourself seriously 

Acknowledge that the emotion may make sense in the situation, show tolerance for yourself and your emotions.

Show yourself self-respect and be fair to yourself.

500

Give an example of a dialectical statement.

School is hard AND I need to keep trying.


My mom is really strict AND she cares about me.

500

Give one example of a behavior you want to INCREASE and how you can use the skills we taught to help.

500

Identify 1 type of thinking mistake and give an example.

All or nothing

Catastrophizing

Mind Reading

Overgeneralizing

Mental Filter

Disqualifying the positive

Emotional reasoning

Should statements

Labeling

Personalizing

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