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craft connect education group dbt goes to the movies 1 12 emotion regulation abc please skills session overture james horner the ludlows piano solo short version https www youtube com ...

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             CRAFT Connect EDUCATION GROUP: DBT GOES TO THE MOVIES                          1 
             12. Emotion Regulation – ABC, PLEASE skills session 
             Overture: James Horner - The Ludlows (piano solo - short version) 
             https://www.youtube.com/watch?v=rmIdGiD1zFo 
              
             MINDFULNESS “PRACTICING LOVING KINDNESS” EXERCISE 
              
             Step 1: Choose a person to send loving kindness toward. Do not select a person you do not 
             want to relate to with kindness and compassion. Start with yourself, or, if this is too difficult, 
             with a person you already love.  
             Step 2: Sitting, standing, or lying down, begin by breathing slowly and deeply. Opening the 
             palms of your hands, Willing Hands, gently bring the person to mind.  
             Step 3: Radiate loving kindness by reciting a set of warm wishes, such as “May I be happy,” 
             “May I be at peace,” “May I be healthy,” “May I be safe,” or another set of positive wishes of 
             your own. Repeat the script slowly, and focus on the meaning of each word as you say it in your 
             mind. (If you have distracting thoughts, just notice them as they come and go and gently bring 
             your mind back to your script.)  
             Step 4: Continue until you feel yourself immersed in loving kindness.  
             Step 5: Gradually work yourself up through loved ones, friends, those you are angry with, 
             difficult people, enemies, and finally all beings. For example, use a script such as “May John be 
             happy,” “May John be at peace,” and so on (or “John, may you be happy,” “May you be at 
             peace,” and so on), as you concentrate on radiating loving kindness to John.  
             Step 6: Practice each day, starting with yourself and then moving to others.  
              
             Discuss: What was your experience like? What did you notice?  
             ______________________________________________________________________________
             ______________________________________________________________________________ 
              
             Think: Review your commitments from the “Interpersonal Effectiveness, DEAR MAN” session:  
             •  Practice the DEAR MAN Skill, see accompanying worksheet 
             •  Share what I learned with my family, friends and community. 
              
             Discuss: Did you run into any obstacles completing these assignments? What experience did 
             you have practicing DBT principles and skills? 
             ______________________________________________________________________________
             ______________________________________________________________________________ 
              
             Watch: “Favorite Pixar's Up scene ever - Ellie and Carl's relationship through time” video 
              https://www.youtube.com/watch?v=F2bk_9T482g&list=PLvpkbo8ssyrj-
             Rowhwpoyghsg1Z0DukJC&index=4 
              
             1.If you could weigh your life on a scale would there be more “negatives” than “positives”? 
             DBT’s ABC skills helps us tip our scale toward a meaningful and rewarding life where we are less 
             sensitive and vulnerable to painful emotions. All of us have times when we are more vulnerable 
             than at other times. Some people lead lives that make them vulnerable to painful emotions 
             CRAFT Connect EDUCATION GROUP: DBT GOES TO THE MOVIES                          2 
             12. Emotion Regulation – ABC, PLEASE skills session 
             almost all the time. We can actively increase the positives side of the scale by accumulating 
             positive experiences and building mastery, while, reducing our vulnerabilities to Emotion Mind.  
              
             2.When we are depressed our natural urge may be like Ellie’s, to sit and do nothing. The “A” 
             portion of ABC stands for Accumulate Positives (short and long term). This skill encourages you 
             to get up and do “pleasant” things when you’re not in the mood to do pleasant things. The 
             positive impact of scheduling pleasant activities and getting active has been shown to help 
             reduce depression regardless of whether they do anything else. In addition, increasing pleasant 
             activities can also help reduce your emotional vulnerability. Going through the motions of a 
             pleasant activity isn’t enough. You have to be present and pay attention, be Mindful, or you can 
             miss out on the benefits. 
              
             3.Think about a “good” week when you’ve had more pleasant, enjoyable things happen and 
             then a little thing went wrong. Compare that to a “tough” week when you were really down 
             and stressed and one more little thing went wrong. How do you react to that one little thing 
             that went wrong on a good week versus on a tough week?  
             ______________________________________________________________________________
             ______________________________________________________________________________ 
              
             4. By the time family members and other Concerned Significant Others (CSOs) find DBT there 
             have usually been stressors, conflicts and difficult times that tip our life scale towards the 
             negative. Sometimes we stop making time for the positive interactions that we can have with 
             family members and CSOs. The “Shared Pleasant Activities Handout” is a listing of activities you 
             can do together. Accumulating short-term pleasant activities together helps keep us close and 
             can become a buffer for negative interactions that can be part of any relationship.  
              
             Watch: “TC Bank- Dream Rangers” video 
             https://www.youtube.com/watch?v=vksdBSVAM6g&list=PLvpkbo8ssyrjPJQY3sVU6EKy1tfmcV8
             T3&index=11 “What do people live for?” 
              
             5. Wanting positive events and emotions to occur in our life is a long-term goal shared by 
             people all around the world. It’s hard to choose meaningful goals if you aren’t sure what you 
             value most. Values are your heart’s deepest desires for how you want to behave as a human 
             being. Values are not about what you want to get or achieve; they are about how you want to 
             behave or act on an ongoing basis; how you want to treat yourself, others, the world around 
             you.  
              
             6. There are literally hundreds of different values. The “My Values Worksheet” lists what many 
             people have identified as what is most important in their life. Probably, not all of them will be 
             relevant to you. Keep in mind there are no such things as ‘right’ or ‘wrong’ values. It’s a bit like 
             our taste in pizzas. If you prefer ham and pineapple but I prefer salami and olives, that doesn’t 
             mean that my taste in pizzas is right and yours is wrong. It just means we have different tastes. 
             And similarly, we may have different values.  
              
             CRAFT Connect EDUCATION GROUP: DBT GOES TO THE MOVIES                          3 
             12. Emotion Regulation – ABC, PLEASE skills session 
             MY VALUES ACTIVITY (Complete in-between session)  
              
             Step 1: List five of your top values here (from the worksheet): 
             1.____________________________________________________________________________
             2.____________________________________________________________________________ 
             3.____________________________________________________________________________ 
             4.____________________________________________________________________________ 
             5.____________________________________________________________________________ 
              
             Step 2: The “Problem Solving Worksheet” can help you take small steps that will lead to you live 
             your values over the long term. Even if it isn’t fun or immediately satisfying taking steps toward 
             living your values can have a direct and rapid impact on our mood. Identify one thing what you 
             want to be different in your life.  
             ______________________________________________________________________________
             ______________________________________________________________________________ 
              
             7. The “B” portion of ABC stands for building mastery, which means increasing how effective 
             and in control of your life you feel. When you accomplish something small on your “to do” list 
             that’s been nagging at you, that’s building mastery. When you take the time to accomplish even 
             little things, it can make you feel more in control. It can also help you “avoid avoiding”. 
             Examples of building mastery include: 
             •  Rebuilding relationships with someone with whom you had a falling out,  
             •  Going to a place (work, school, community) where I feel productive and am contributing to 
                others, and  
             •  Getting better at a skill that is challenging. 
              
             Watch: Freedom Writers (4/9) Movie CLIP - I Am Home (2007) HD 
             https://www.youtube.com/watch?v=9f8liieRepk&list=PLvpkbo8ssyrgSXjjkiCYQFDmPRyrutYT8&i
             ndex=5 
              
             HOW TO COPE AHEAD ACTIVITY 
              
             The “C” portion of ABC refers to coping ahead with potentially upsetting situations. Use the 
             following four steps to visualize the situation and decide which DBT skills you will use to help 
             you cope effectively. (If you get stuck, see the example statements.) 
              
             Step 1: Describe an upcoming situation that is likely to create negative emotions. Be specific in 
             describing the situation. Name the emotions most likely to interfere with using your skills. 
             Example: I am anxious about making a presentation at school or work with some people in the 
             group whom I don’t feel comfortable with. 
             ______________________________________________________________________________
             ______________________________________________________________________________ 
              
              CRAFT Connect EDUCATION GROUP: DBT GOES TO THE MOVIES                                     4 
              12. Emotion Regulation – ABC, PLEASE skills session 
              Step 2: Decide which DBT skills you want to use in the situation. Skills we have studied during 
              this group are listed at the end of this activity. Be specific and write out your plan. Example: I 
              will first take some deep breaths, notice how I am feeling, try to be non-judgmental, and get 
              myself into Wise Mind. Next, I will use the Accumulate Positive skill realizing that there are 
              people in the group I do feel comfortable with. 
              ______________________________________________________________________________
              ______________________________________________________________________________ 
              Step 3: Imagine the situation in your mind as vividly as possible. Imagine yourself in the 
              situation now, not watching the situation. Example: Picture myself standing in front of the 
              group. Imagine feeling anxious, getting into Wise Mind, and then proceeding with the 
              presentation. 
              ______________________________________________________________________________
              _____________________________________________________________________________ 
              Step 4. Rehearse in your mind exactly what you could do to cope effectively. Rehearse your 
              actions, thoughts, what you will say, and how to say it. Practice this scene in your mind. You can 
              even anticipate problems that might come up with your plan and troubleshoot them—that is, 
              decide what you might do then! Example: I will make eye contact with people I  feel comfortable 
              with; then I will use humor to break the ice; then, I will mindfully listen to whatever feedback I 
              receive. 
              ______________________________________________________________________________
              _____________________________________________________________________________ 
               
              DBT skills we have studied during this group include: 
              •   Acceptance and Change                          
              •   Core Mindfulness: Wise Mind, What, How                              
              •   Distress Tolerance, Crisis Survival: STOP, TIPP 
              •   Emotion Regulation: Opposite Action, The Wave                
              •   Interpersonal Effectiveness: FAST, GIVE  
              •   Chain Analysis                                 
              •   Distress Tolerance, Reality Acceptance: Radical Acceptance, Turning the Mind, Willingness, 
                  Half-Smiling  
              •   Interpersonal Effectiveness: DEAR MAN  
              •   Emotion Regulation – ABC, PLEASE 
               
              Discuss: Share you what you learned from this activity. 
              ______________________________________________________________________________
              ______________________________________________________________________________ 
               
              Watch: “Rocky "morning" training” video (till 01:50), 
              https://www.youtube.com/watch?v=pqXLwNhw2pI; and “Rocky (8/10) Movie CLIP - Training   
              Montage (1976) HD” video 
               (till 01:00) 
              https://www.youtube.com/watch?v=_YYmfM2TfUA 
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