Mindfulness
What is mindfulness?
Being present and aware of what is happening in the here-and-now.
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
True or False
According to DBT, change is the only constant.
TRUE!
What are behavior change skills?
They are strategies used to increase behaviors we want and reduce behaviors we don't want.
What does DBT stand for?
Dialectical Behavioral Therapy
What are the 3 states of mind?
Wise, Reasonable and Emotional Mind
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.
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.
What is punishment?
Punishment is a consequence that results in a decrease in a certain behavior.
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.
True/False
You can't go through life without making judgements
TRUE
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.
True/False
Dialectics teach us that two things that seem like (or are) opposites can both me true.
TRUE!
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.
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."
What are the 3 parts of the Mindfulness "What" Skill?
1. Observe
2. Describe
3. Participate
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.
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."
What is extinction?
Ex) for a child who is yelling to get their parents attention, the parent will ignore their behavior (the attention is the previous reinforcement).
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
What are the 3 parts of the Mindfulness "How" Skill?
2. Stay focused
3. Do what works
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.
Give an example of a dialectical statement.
My mom is really strict AND she cares about me.
Give one example of a behavior you want to INCREASE and how you can use the skills we taught to help.
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