~ HopeAllianz Inc

DBT LifeSkills Training Modules

Mindfulness in Everyday Living ... Awareness of Self and Surroundings: You will learn to distinguished between your reasonable and emotional thinking and how to use your "wise mind" in making healthy decisions. LifeSkills you will learn include:

Observe --- just notice without getting caught in the experience.
Describe --- put words on the experience.
Participate --- become one with your experience.

Nonjudgmental --- see but do not evaluate; stick to the facts.
One-Mindful --- do one thing at a time.
Effective --- do what needs to be done in each situation.

Behaviors to decrease: Problems experiencing or identifying a sense of self; sense of emptiness, boredom or intolerance of being alone; problems in maintaining your own feelings, opinions, and decisions around others; feelings of helplessness, hopelessness, or worthlessness.

Behaviors to increase: Mindfulness in Everyday Living ... learning to go within to find yourself. Learning to observe --- with no intention of changing or improving anything. observing and accepting life just as it is, with all its pleasures, pains, frustrations, disappointments, and insecurities which will enable you to become calmer, more confident and better able to cope with whatever comes your way.

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Intrapersonal Effectiveness ... Learning to Accept and Love Yourself: You will learn how to accept and love yourself through the identification of values, beliefs, and development of a personal life mission statement, as well as exploring affirmations and new ways of thinking. LifeSkills you will learn include:

approval of self
affirmations
deserving
beliefs and values
self-messages
new ways of thinking
meaning and life purpose
spirituality

Behaviors to decrease: Problems experiencing or identifying a sense of self; feelings of helplessness, hopelessness, or worthlessness.

Behaviors to increase: Intrapersonal Effectiveness ... identification of self; identification of beliefs, values, and purpose; self-esteem enhancement.

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Interpersonal Effectiveness ... Winning at Relationships: You will learn how to apply interpersonal problem solving, social, and assertiveness skills to modify aversive (unpleasant/uncomfortable) environments and to obtain your goals in relationships, while retaining your self-respect and the respect of others. LifeSkills you will learn include:

DEAR WOMAN ... Describe, Express, Assert, Reinforce ... and
(use) Wise mind, Observe, (stay) Mindful, Appear confident,
Negotiate.
GIVE ... (be) Gentle, (act) Interested, Validate, (use an) Easy manner
FAST ... (be) Fair, (no) Apologies, Stick to values , (be) Truthful.

Behaviors to decrease: Unstable relationships; difficulty maintaining relationships; conflict in relationships; panic, anxiety, and dread over relationships ending; frantic attempts to avoid abandonment.

Behaviors to increase: Interpersonal Effectiveness ... assertiveness and problem solving; learning to deal with conflict situations; to get what you want and need; to say no to requests or demands; maintaining self-respect and others liking you and/or receiving acknowledgement and respect.