DBT Distress Tolerance

Distraction Skills

100

The distraction skills follow what acronym?

ACCEPTS

200

Stepping away and doing something else, such as watching a movie or playing a game

Activities

300

Creating a different feeling

Emotions

400

Putting your thoughts down on paper, then walking away until you feel more clear-minded

Pushing Away

500

Amanda said to skip this one if you tend to be hard on yourself

Comparisons

Soothing Skills

100

A calming sunset

Vision (Sight) 

200

Scented Candles

Smell

300

Guided Meditation

Hearing (Sound)

400

Fuzzy blanket

Touch (Feel)

500

What flavor can shock your nervous system?

Sour

IMPROVE

100

A beautiful sunset or a memory of a calming place

I - Imagery

200

An example of this skill is: "I can do this!"

E - Encouragement

300

Staying present, slowing down

O - One thing in the moment

400

Dessert, a comforting movie, and your phone on Do Not Disturb

V - Vacation

500

In IMPROVE, what are you IMPROVE-ing?

The Moment

Other DT Skills

100

TIPP stands for

Temperature

Intense Exercise

Paced Breathing

Progressive Muscle Relaxation

200

Pros and Cons are not done in a list, but a...?

Matrix/Grid

300

T in TIPP should be used for how long?

Appx 30 seconds

400

Pros/Cons in a tie can be checked with

Values

500

The difference between a value and a goal?

Goals are completed, values are ongoing.

Goals are milestones are you live your values.

DBT Misc.

100

DBT stands for

Dialectic(al) Behavior(al) Therapy

200

What is a dialectic?

2 seemingly-opposing thoughts are both true

300

in DBT, we often replace WHAT WORD with "and"

BUT

400

Give an example of a dialectic

I am doing my best AND I can do better

I am gentle AND strong

I did the best thing AND I feel hurt

500

Who is the founder of DBT?

Dr. Marsha Linehan