DBT Basics
What does DBT stand for?
Dialectical Behavior Therapy
Mindfulness means paying attention to what?
The present moment
Distress tolerance helps you get through a crisis without making it what?
Worse
Emotion regulation helps you understand and control your what?
Emotions
What DBT skill helps you ask for what you want clearly?
DEAR MAN
DBT teaches skills to help you handle strong what?
Emotions
When you notice your thoughts without judging them, you're doing what skill?
Mindfulness
In the ACCEPTS skill, what does the “A” stand for?
Activities
In DBT, what skill helps you check if your thoughts match the facts?
Check the facts
Saying how you feel using “I feel…” statements is what kind of skill?
Communication skill
DBT helps you pause before you do what?
React
In DBT, the skill “Observe” means to do what?
Notice what’s happening
Splashing cold water on your face is a DBT skill called what?
Temperature
In DBT, opposite action means doing what?
Doing the opposite of the emotion urge
In DEAR MAN, what does the “D” stand for?
Describe
DBT teaches you to slow down your reaction and do what first?
Think
What are some examples of mindfulness activities
Eating, walks, 5-4-3-2-1, arts & crafts, brushing teeth, watching the clouds, etc
In the TIPP skill, what does one of the “P” stand for?
Paced breathing and Progressive Muscle Relaxation
Getting enough sleep helps your what?
Mood
Listening to others shows what?
Respect
When you use DBT skills, you are trying to stay in control of your what?
Actions
In DBT, what do we call it when you focus only on the facts and leave out opinions?
Describe
Radical Acceptance means you stop fighting reality and do what instead?
Accept it
What doe the PLEASE skill stand for?
Treating physical illness, balance eating, avoid mood altering drugs and alcohol, balance sleep and get exercise
In DBT, the FAST skill helps you protect your what?
Self-respect