Orientation
What does DBT stand for?
Dialectical Behavior Therapy
What are three states of mind?
Emotion Mind, Reasonable Mind, Wise Mind
What does the T in TIPP stand for?
Temperature
What does it mean to validate someone?
Showing their feelings, thoughts, or experience make sense.
You're having a bad day, so you put on your favorite song to help you get through the moment. Are you using a TIPP or Self-Soothe skill?
False
What does dialectical mean?
What are three mindfulness "what" skills?
Observe, describe, participate
Name two TIPP skills
Temperature, Intense Exercise, Paced Breathing, Paired Muscle Relaxation
True or false: Validating someone means you agree with them.
False
You're getting annoyed at your sibling, so you notice yourself getting tense and take a few slow breaths before saying anything. What DBT skill are you using?
Mindfulness/paced breathing
Give an example of two opposite things that can be true.
Ex: I can be mad at someone AND care about them
What are three mindfulness "How" skills?
Nonjudgmentally, One-mindfully, Effectively
What is the goal of distress tolerance skills?
Your friend says: "I studied really hard and still got a bad grade." Give one validating response.
Ex: "That sounds really frustrating after you worked so hard."
Your friend cancels plans at the last minute. You think "I'm disappointed, but I can't change the fact they cancelled." What skill are you using?
Radical Acceptance
Your parent says "You need to get off your computer" and you think "they NEVER let me do anything." What kind of thinking might this be?
All or nothing
You are doing homework while texting, watching TV, and checking TikTok. Which mindfulness skill might help?
Ex: One-mindfully
You're extremely angry after an argument and feel like saying something mean. Name a distress tolerance skill you could use before responding.
Ex: TIPP, ACCEPTS, IMPROVE, Self-Soothe
What is positive reinforcement?
Adding something after a behavior that makes the behavior more likely to happen again.
Your friend says "My parents took my phone away and I'm so mad." You respond, "Yeah, I can see why you'd be really frustrated." What skill are you using?
Validation
Finish the dialectic: "I'm doing the best I can AND..."
Ex: I need to do better
Change this to a description of the facts: "My teacher is a jerk because they gave me extra homework."
Ex: "My teacher assigned me extra work, and I feel frustrated about it."
Your plans get cancelled at the last minute and there is nothing you can do to change it. What skill could help you stop fighting the fact that it happened?
Radical Acceptance
A parent keeps saying "no" when their adolescent asks for more screen time. The adolescent keeps asking and complaining, and eventually the parent says "fine." What behavior is being reinforced.
Asking and complaining
You're angry because your parents said you can't go out with friends. You're at a 9/10 and want to start yelling. Name two DBT skills you could use before responding and explain why.
Ex: TIPP, paced breathing, Wise Mind ACCEPTS, Self Soothe, etc.