Weekly Practice Assignments

  • Class Date: October 1, 2024

    Module: Interpersonal Effectiveness

    Skills: DBT Orientation, and Introduction to Mindfulness, and States of Mind

    Weekly Skills Practice:

    • Try 2 different types of mindfulness practices

    • Practice identifying what the States of Mind look like for you specifically in relationships

  • Class Date: October 2, 2024

    Module: Distress Tolerance

    Skills: Goals of Distress Tolerance & When to Use Crisis Survival Skills & STOP Skill

    Weekly Skills Practice: 

    • Diary Card

    • Practice STOP at least 1x/day

    • Identify an ineffective/impulsive behavior. Do a pros/cons of the ineffective/impulsive behavior

    • Identify 3 examples of a situation that you perceived was a crisis

  • Class Date: October 9, 2024

    Module: Emotion Regulation

    Skills: Accumulating Positives

    Weekly Skills Practice: 

    • Do one pleasant event mindfully each day and record it on Worksheet 10 (page 295), add a column at the end of the worksheet labeled “Improved Mood” and rate it 0-5 how much your mood improved by doing the pleasant event

    • Fill our Worksheet 11 (page 296-297) and take one action this week toward a value