Today we are reading from three different handouts from DBT Skills Training: Handouts and Worksheets Second Edition by Marsha M. Linehann to close out our Crisis Survival skills learning.

Progressive Muscle Relaxation starts at timestamp 3:54.

Body Scan Meditation starts at timestamp 15:00. Sensory Awareness: Step by Step starts at timestamp 22:15.

Homework:

Varsity: Listen to and practice with each of the handout recordings on three separate days.

JV: Listen to and practice with at least two of the handout recordings on at least two separate days.

Freshman: Listen to and practice with at least one of the handout recordings on at least one day.

References:

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

Today we go over Wise Mind ACCEPTS, Self-Soothe with the five senses, and IMPROVE the moment.

Homework:

Freshman: Self-soothe with the five senses at least once per day on purpose this week.

JV: Try different ways to IMPROVE the moment. Try something from at least three categories and write down if/how well they worked for you. Start making a list of what’s effective in this area.

Varsity: Go through each of the lists we went over today. Write down at least one example of something you can do for each letter/sense. Put that list somewhere where you can see it every day and where it’s easy to access.

References:

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

In this episode, we go over what crisis survival skills are, when to use them. After that, we introduce the first three crisis survival skills: STOP, Pros and Cons, and TIPP.

Homework:

Freshman: Use mindfulness to be aware of when distress comes up then use the stop skill.

JV: Use one of the TIPP skills when you are not in crisis to practice. Then, if a crisis happens use it again.

Varsity: Practice a TIPP skill and make a Pros and Cons list about an urge you get when in distress but do not want to follow.

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

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