What is DBT?
What does Dialectical mean?
Two opposite ideas can be true at the same time
These are the two primary types of Mindfulness skills
What and How
This is one function of emotions (why we need them)
Urge us to action; gives us information; communicate to others
A skill for helping determine whether to act on or not act on unhelpful urges to by listing the consequences of each
Pros and Cons
What is the primary dialectic of DBT?
Acceptance and Change
Within the Goals of Skills Training, there are 5 problems to decrease? Name at least 2.
Reduced awareness and focus; emotional dysregulation; impulsivity; interpersonal problems; teenager and family challenges
These are the Three States of Mind.
Emotion Mind, Reasonable Mind, and Wise Mind
When we create a Cope Ahead plan for potentially emotional situations, we are reducing vulnerability to this.
Emotion Mind
Using different senses to comfort yourself when in crisis, such as smelling perfume
Self Soothe with the 5 Senses
Staying focused on one thing at a time and being aware of the present moment without judgment without trying to change it
Mindfulness
Name 3 of the DBT Assumptions
(See Handout 5)
If I am just watching my thoughts go by like watching fish swim in an aquarium, I am using this “What” skill.
Observe
Getting enough sleep, eating well, exercising, and going to the doctor when we are sick are all part of this skill.
PLEASE skill
Accepting things for what they are, not what we want them to be
Radical acceptance or willingness
DBT assumes that instead of people being unwilling to use skills, people are actually what?
Doing the best they can (AND they can do better)
An invalidating environment does what?
Communicates that what you are feeling, thinking, or doing doesn’t make sense, is inaccurate, or an overreaction
When I catch myself making judgments, my goal is to do this.
Catch and replace them with descriptions; check the facts; don’t judge my own judging
Approaching a situation when we are anxious is an example of practicing this skill
Opposite Action
The letters in ACCEPTS stand for these distraction techniques (name at least 4)
Activities, Contributions, Comparisons, Emotions, Thoughts, Sensations
This is the overarching goal of DBT.
To help people create a life worth living
What are the three main BIOLOGICAL components of the biosocial theory of DBT?
High sensitivity, high reactivity, slow return to baseline
Why do we bother practicing mindfulness? Name 3 reasons.
Give you more choices and control over your behavior; reduce emotional suffering and increase pleasure; help you make important decisions; help focus your attention; increase compassion for self and others; lessen pain, tension, and stress
Name the three skills in ABC.
Accumulating positive experiences, Building Mastery, and Cope Ahead
The most effective skill to use when our SUDS are at the top of the thermometer.
TIPP skills: Temperature, Intense Exercise, Paced breathing, Progressive Muscle Relaxation
This person is the creator of DBT
Marsha Linehan