DBT Skill
Is a technique for managing your unwanted behaviors. Rather than giving in to an urge, you will ride it out, like a surfer riding a wave. After a short time, the urge will pass on its own
Urge surfing
Do something to take your mind off the urge. Every minute you delay increases the chance of the urge weakening on its own.
Examples: go for a walk, listen to music, call a friend, read a book, practice a hobby
Delay and Distractions
P stands for Proceed.
Yes the P stands for Proceed mindfully. Choose a response that aligns with your values and goals.
What does DBT stands for?
What question can you never answer yes to?
Are you asleep?
An urge is triggered by a person, place, thought, feeling, or something else
Trigger
Use coping skills to reduce the power of triggers. Know your triggers ahead of time, and have a strategy or skill prepared for each one.
Examples: deep breathing if stressed, eating if hungry, leaving a location if it is high risk
Managing Triggers
It is okay to have urges. They are natural reactions to addictions and habits.
True: They are natural reactions to addictions and habits.
What does DBT aims to replace?
DBT aims to replace problemm behaviors with skillful behaviors.
What book won’t teachers give you credit for reading?
The urge becomes more intense. This may happen gradually or very suddenly
Rise
S
Stop. Don't act. Freeze for a moment.
Doing Urge surfing discomfort is not okay.
False: Some discomfort is okay. I don’t have to change it.
What are DBT skills used for?
DBT skills help people experience a range of emotions without acting on them and help teens navigate relationships.
Why don’t history teachers want to teach about the Middle Ages?
It takes to many knights
The urge reaches its most intense point. It may feel as if the urge will never go away.
Peak
T
Take a step back. Breathe. Create distance from the intensity.
An urge is not a feeling and it will not pass on it's own.
False: An urge is temporary. Like any other feeling, it will pass on its own.
What does Dialectical mean?
Dialectical = two opposite ideas can be true at the same time.
What has a neck but no head?
A bottle
The urge loses intensity and eventually fades away.
Fall
O
Observe. Notice what's happening inside and around you — without judging.
An urge is a feeling, not a “must.” I can have this feeling and choose not to act.
True: I can have this feeling and choose not to act.
Name the DBT skills we talked about today
Urge Surfing
STOP
Born in an instant, I tell all stories. I can be lost, but I never die. What am I?
Memories