States of Mind: Reasonable Mind Emotion Mind Wise Mind Using the What Skills: Observe Describe Participate Using the How Skills: Non-judgmentally Effectively One-mindfully: Conscious Breathing Doing One Thing at a Time A Day of Mindfulness Mindfulness Practice Exercises
Using Crisis Survival: Distraction with Wise Mind Accepts A Activities C Contributing C Comparisons E Emotions - use opposite P Pushing Away T Thoughts S Sensations Using Self Soothe with five senses: Taste Smell See Hear Touch Using Improve the moment: I Imagery M Meaning P Prayer R Relaxation O One thing at a time V Vacation E Encouragement Using Pros and Cons Guidelines for Accepting Reality: Observing your Breath Half Smiling Awareness Willingness Radical Acceptance Turning your mind (Distract)
Using Reduce Vulnerability: (Please) P & L Treat Physical Illness E eating A Altering Drugs (except those prescribed) S Sleep E Exercise Identifying Emotions Describing Emotions Myths about Emotions The Function of Emotions: Communicate & Influence Organize and Motivate Self Validation Adult Pleasant Activities Using Build Mastery Build Positive experiences Pay Attention to Positives Opposite to emotion action Letting Go of Painful Emotions Riding the wave of Emotions
Interpersonal Effectiveness Overview Using Objectiveness Effectiveness: (Dear Man) D Describe E Express A Assert R Reinforce M Mindful A Appear Confident N Negotiate Using Relationship Effectiveness: (Give) G Gentle I Interested V Validate E Easy Manner Self-respect effectiveness: (Fast) F Fair A Apologies (no Apologies) S Stick to value T Truthful Myths about Interpersonal Effectiveness Cheerleading Statements for Interpersonal Effectiveness Options for Determining Intensity of the Situation Situations for Interpersonal Effectiveness Factors Reducing Interpersonal Effectiveness
Visual DBT Overview Diary Cards Affirmations Behavior Chain Analysis Cognitive Distortions Mission Statement Preparing for the DBT Experience Learning DBT Takes Time Levels of Validation Examples of Validation and Invalidation What is Self Improvement? The Brain and Meditation Panic List Ways to Deal with people in Crisis Helping Someone with BPD BPD Criteria The BPD Tool The Myth of DBT Self-Help Groups Instant Mindfulness Emotion Regulation for the Holidays