Tracy's DBT Crash Course

Overview

100

What does DBT stand for? 

Dialectical Behavior Therapy

200

What was DBT originally developed for? 

To treat chronically suicidal individuals diagnosed with borderline personality disorder. 

300

What is the goal of DBT? 

To help build a life that they experience as worth living. 

400

What are the 4 skills taught in DBT? 

Mindfulness, Distress Tolerance, Interpersonal Effectiveness and Emotion Regulation. 

500

Who developed DBT? 

Marsha Linehan

Mindfulness

100

What does mindfulness do? 

Help participants focus on the present and attend to what is happening in the here and now. 

200

How many states does the Wise Mind have? 

3 states

300

List the 3 states of Wise Mind. 

Emotional Mind

Wise Mind

Reasonable Mind

400

A person uses their ____   ____ when they approach a situation intellectually.

Reasonable Mind

500

The _______ ______ is used when feelings control a person's thoughts and behavior. 

Emotional Mind

Distress Tolerance

200

The STOP Skill stands for...

S – Stop! Don’t react to whatever stimuli you may be facing. 

T – Take a step back! Remove yourself from the situation. 

O – Observe! Take a moment to notice your surroundings and environment—both inside and out. 

P – Proceed mindfully! Think about your goals in the situation and act with total awareness.

300

DBT Skill: TIPP Skill

• T – Tip the Temperature: Put your face in a bowl of ice water or hold a zip-lock bag of ice to your face, eyes, cheeks and temples.
• I – Intense Exercise: Use all of that stored up physical energy that your emotions are creating and channel it into something like running, lifting weights, or playing a physically demanding sport. Work up a good sweat.
• P – Paced Breathing: Slow your breathing down. Take big deep breathes in through your nose and exhale for even longer periods through your mouth. Focus. Try breathing in for five seconds and then breathe out for 7 seconds. Repeat for as long as you feel necessary.
• P – Paired Muscle Relaxation: While breathing in, tense the muscles in your body. Take note of how that tension feels. When you breathe out, let go of that tension and notice the change in your body. Try it just using the muscles in your legs or your arms then move onto other muscle groups.

400

Distress tolerance skills into three categories...

1. Crisis Survival 

2. Sensory Body Awareness

3. Reality Acceptance 

500

DBT Skill: IMPROVE the Moment

• I – Imagery: Use your imagination to create a relaxing setting or decorate an imaginary room with secure doors and windows to where nothing can hurt you. Make up a calming fantasy world or relive a happy memory moment by moment.
• M – Meaning: Search for the purpose in a painful moment. Focus and repeat the positive aspects in your mind.
• P – Prayer: Open your heart to a supreme being, God, or your own Wise Mind. 
• R – Relaxing actions: Do some yoga or stretch. Breathe deeply. Relax the muscles in your face.
• O – One thing in the moment: Keep yourself in the moment by focusing all of your attention on what you’re doing.
• V – Vacation: Give yourself a short vacation. Jump in bed and pull the covers over your head. Head to the beach, the woods, the lake, or the river for a day. 
• E – Self-encouragement and rethinking: Be your best cheerleader. Say or think of phrases like, “You got this,” “I will be OK,” or “You’re the man!”

Emotion Regulation

100

Emotional regulation is also known as 

Self regulation

200

What is emotional regulation? 

Managing emotional responses. 

300

What do you do to regulate your emotions? 

No specific answer 

400

List 3 of the 8 primary emotions. 

No specific answer. 

500

Name the 5 4 3 2 1 grounding technique

5 things that you SEE

4 things that you can FEEL

3 things that you can HEAR

2 things that you can SMELL

1 thing that you can TASTE

Interpersonal Effectiveness

100

What does DEAR MAN stand for? 

Describe

Express

Assert

Reinforce

Mindful

Appear Confident

Negotiate 

200

What does GIVE stand for? 

Gentle

Interested

Validate

Easy Manner

300

What does FAST stand for? 

Fair

Apologies

Stick to your values

Truthful