Mindfulness
Being aware of the moment without trying to change it
What is Full Awareness or Opened Mind?
A skill used to compare outcomes.
What is Pros and Cons?
A word that should replace the word "but" when trying to walk the middle path
AND
What are two purposes of emotions?
- Emotions give us information
- Emotions communicate to, and influence, others
- Emotions motivate and prepare us for action
Name two DBT assumptions
- People are doing the best they can
- People want to improve
- People need to do better, try harder, and be more motivated to change
- People may not have caused all of their own problems and they have to solve them anyway
- The lives of emotionally distressed teenagers and their families are painful as they are currently being lived
- Teens and families must learn and practice new behaviors in all the different situations in their lives
- There is no absolute truth
- Teens and their families cannot fail in DBT
Focusing on one thing at a time.
What is attentional control or focused mind?
A skill used during extreme emotions.
What is a TIPP Skill? Temperature, Intense Exercise, Paced Breathing, Progress Muscle Relaxation
Provide an example of positive reinforcement
Anything that increases the frequency of a behavior by providing a rewarding consequence
Things you feel like doing or saying after a prompting event
Action urges
Two opposing "minds" of DBT
Emotional Mind and Reasonable Mind
Being in both reasonable mind and emotional mind.
What is Wise Mind?
Using the six senses.
What is Self-Soothe with the six senses?
Two things that seem like(or are) opposites that can both be true
Dialectics
Factors that you experience before a prompting event that lead you to be more prone to experiencing intense emotions
Vulnerability factors
_______ Mind includes both reason and emotion
Wise
'What' skills used for mindfulness.
What is Observe, Describe, Participate?
This is skill is about distracting ourselves from difficult emotions.
What is Wise Mind ACCEPTS?
Name three ways to validate someone
- Actively listen
- Be mindful of your verbal and nonverbal reactions
- Observe what other person is feeling in the moment
- Reflect the feeling back without judgement
- Show tolerance for what they are experiencing even if you don't approve
- Respond in a way that shows you are taking the person seriously
PLEASE Skill
This should be completed every week between DBT group sessions
Diary Card
'How' skills used for mindfulness.
What is Don't Judge, Stay Focused, and Do What works?
This crisis survival skill is used to create purpose and meaning in our pain.
What is Meaning, in IMPROVE the Moment?
Provide an example of a dialectic statement you can tell yourself
I am doing the best I can AND I need to do better
When an emotion is doing more harm than good and we want to change our emotion, we use this skill to combat our action urge
Opposite Action
Explain the Biosocial theory
Some people have a biological vulnerability to emotions and many environments are invalidating of these emotions. This causes an inability to effectively regulate emotions.