DBT Acronyms
The ABC acronym stands for...
Accumulate positive emotions
Build mastery
Cope ahead for emotional events
"Jumping to the worse case scenario immediately"
Catastrophizing!
Name a healthy coping skill.
:)
The ACCEPTS acronym stands for...
Activities (watch your favorite movie, go for a walk, clean your room, spend time with friends/family, read a book, do a puzzle)
Contributing (sign up to volunteer, help someone with a project, donate items you no longer need, do something nice for someone else)
Comparisons (think about how you feel now as compared to a different time)
Emotions (watch an emotional movie, listen to a powerful/emotional song)
Pushing Away (whatever the situation is, put it aside for a while)
Thoughts (count something, repeat the words of your favorite song in your head, watch/read something that is thought provoking)
Sensations (squeeze a stress ball, take a hot/cold shower, turn on loud music, etc.)
"I should always be friendly", "I should be able to do this", "I should not feel this way"
"Should" statements!
Explain the "5, 4, 3, 2, 1" grounding technique.
5 things you see, 4 things you can touch, 3 things you hear, 2 things you smell, 1 thing you taste.
The STOP acronym stands for...
Stop (don't react, stay in control)
Take (a step back & a deep breath - don't act impulsively)
Observe (what are you feeling/thinking, what are other saying/doing?)
Proceed (mindfully, think about your goals & actions)
"The belief that one is responsible for events outside of their own control". For example, "My friend is always upset. She would be fine if I did more to help her".
Personalization!
What is mindfulness?
Being present in the moment and establishing an awareness of what you are experiencing.
The TIPP acronym stands for...
Temperature
Intense Exercise
Paced Breathing
Paired muscle relaxation
"Interpreting the thoughts and beliefs of others with adequate evidence".
Mind Reading!
What does DBT stand for?
Dialectical Behavior Therapy!
The DEAR MAN acronym stands for...
Describe
Express
Assert
Reinforce
Mindful
Assertive
Negotiate
"Recognizing only the negative aspects of a situation while ignoring the positive". For example, receiving compliments on an evaluation, but focusing on a single piece of negative feedback.
Disqualifying the positive!
Take groups/treatment seriously, show up for yourself (even on the hard days), practice honesty and accountability, ASK FOR HELP, etc.