This week we review all we've learned in mindfulness, share a mindfulness success story, and introduce Distress Tolerance skills and why we use them!

Homework:

Use the "participate" Mindfulness skill!

Freshman: Once for five minutes

JV: Three times for five minutes

Varsity: Daily for five minutes

References

Linehan, M. M. (2015). DBT skills training handouts and worksheets: Second edition. Guilford Press.

Today we go over the "What" and "How" skills of Mindfulness.

The "What" skills are Observe, Describe, and Participate.

The "How" skills are Nonjudgmentally, One-Mindfully, and Effectively.

Homework:

Freshman-Practice observing things in your life without judgment. Notice how often your thoughts include judgment.

JV-Child-Like Mindfulness. Set a timer for one minute and observe your hand as if you're an alien who's never seen a human hand before. Then, set another one minute timer and describe your hand from the same "alien" perspective.

Varsity- Go on a mindful walk! Practice all six skills listed above on the walk.

References

Linehann, M. M. (2015). DBT skills training handouts and worksheets: Second edition. Guilford Press.

Today we go over Wise Mind!

We'll define Wise Mind, Emotion Mind, and Reasonable Mind and go over examples of when they might be used.

I'll go over what Wise Mind looks like in myself.

Homework:

Freshman: Pay attention to when you're in Wise Mind, Emotion Mind, or Reasonable Mind throughout the week. What situations are you in? What does your body feel like? How do you feel emotionally? What kind of choices are you making?

JV: Freshman Homework, plus practice Wise Mind by using a technique talked about at the end of the episode.

Varsity: Same as JV, but practice two techniques.

Ways to Practice Wise Mind:

Flake on a lake

Spiral Stairs

Breathe in Wise and out Mind

Ask Wise Mind a question

Ask yourself if this is Wise Mind or not

Focus on your center

You can find others on Google, Youtube, etc!

References

Linehann, M. M. (2015). DBT skills training handouts and worksheets: Second edition. Guilford Press.

Today is all about mindfulness. What it is, why we use it, and the Mindfulness Skills we'll go over in the next few episodes.

Mindfulness is, "Living with awareness in the present moment... without judging or rejecting the moment... without attachment to the moment" (Linehann, 2015).

Using Mindfulness Skills helps us to, "Reduce suffering... increase happiness... increase control of [one's] mind, [and] experience reality as it is" (Linehann, 2015).

In upcoming episodes we will discuss Wise Mind, the What

Homework This Week:

-Freshman: start noticing mindfulness generally throughout the week.

-JV: set an alarm to go off at the same time every day. When the alarm goes off, practice mindfulness for 5 minutes.

-Varsity: write down areas where you could be more mindful. Then, do the JV homework but make sure the alarm goes off when you are typically going to be in one of the areas you wrote down.

References

Linehann, M. M. (2015). DBT skills training handouts and worksheets: Second edition. Guilford Press.

Going over our first two skills! Behavior Chain Analysis (when one has engaged in ineffective behavior) and Missing Links (when one fails to do an effective behavior).

• • Steps for Behavior Chain Analysis:

  • • Describe the problem behavior

    • Describe the prompting event that started the chain of events

    • Describe vulnerability factors that led to the chain being started

    • Describe the chain of events (excruciating detail)

    • Describe the consequences of the problem behavior

  • To change the problem behavior:

  • • Describe skillful behaviors to replace problem links in the chain

    • Develop a strategy to prevent vulnerability factors

    • Repair consequences

• • Steps for Missing Links

  • • Did you know what behavior was expected?

    • • What got in the way?

    • Were you willing to do it?

    • • What got in the way?

    • Did it enter your mind?

    • • What got in the way?

    • What got in the way of doing it right away?

    • • Strategize

    • Make sure all of your plans are effective for YOU

• Today we’ll go over:

• • Options for solving problems

  • Why we skills train

  • Goal setting

  • Effective vs ineffective behaviors

  • Assumptions during skills training

This first episode is about:

• Introducing me-Bailey!

• What is DBT?

• A brief history of DBT

• The four modules within DBT:

• • • Mindfulness overarching

    • Distress Tolerance

    • Emotion Regulation

    • Interpersonal Effectiveness

• How I learned about DBT

• The four parts of a DBT program:

• • • Individual weekly

    • Group weekly

    • Phone coaching

    • Treatment team meeting

      Thank you for listening! More content to come soon!