DBT Overview
These are the four main pillars of DBT
What are Mindfulness, Distress Tolerance, Emotion Regulation, and Interpersonal Effectiveness?
What are emotional, reasonable, and wise mind?
This is the definition of radical acceptance
What is when you accept things the way they are without resistance instead of wishing things were different or focusing on how they "should" be?
Provide 3 examples of harmful coping strategies
One refers to quick and impulsive actions or statements, the other refers to thoughtful and deliberate actions to a situation
What is reacting vs responding?
Two opposing ideas that can be true at the same time
What is a dialectic?
Which state of mind does the following scenario belong in: "Hot", Ruled by your feelings and urges. Intense Emotions driven by emotional impulses.
What is emotional mind?
This is the term for when we choose to let ourselves remain unhappy/unsatisfied in a situation
What is staying miserable?
The acronym for the crisis survival skill that involves focusing on the present moment and using self-encouragement (HINT: encouragement is one of them).
What are IMPROVE skills?
This is the name of the term for when we willingly take responsibility for our actions, words, and outcomes.
What is accountability?
The interaction between biological predispositions and environmental factors
What is the biosocial theory?
These are the 3 components of the "How" skills of mindfulness.
What are not judging, staying focused, and doing what works?
This is the video we watched about a person who had trouble accepting the actions of another person, which led to them experiencing distress.
What is the Unwanted Party Guest?
We practiced TIPP skills using the different stations and exercises for each letter. These are what TIPP stands for.
What is temperature change, intense exercise, paced breathing, and progressive muscle relaxation?
This is the term for acknowledging a person's experiences and feelings without judgment
What is validation?
Exploring balances perspective and avoiding extreme thinking techniques to find common ground (or path) and compromise
What is "walking the middle path?"
These are the 3 components of the "What" skills of mindfulness?
What are the Observe, Describe, and Participate?
This is the skill we use to weigh out the possible good and bad scenarios for acting on a behavior.
What are pros and cons?
These are the six senses we can use to self-soothe.
What are touch, taste, move, sound, vision, and smell?
Provide 2 examples of a dialectic
Personal Example
These are effective communication skills we use to set boundaries, assert our needs, and for building and maintaining healthy relationships
What are interpersonal effectiveness skills?
This is the term for enhancing our self-awareness by articulating thoughts, emotions, and physical sensations precisely
What is describing and labeling?
Terms for when we refuse to tolerate a situation or when we allow the world to be what it is and accept the things we cannot change (HINT: W vs W)
What is willfulness vs willingness?
The acronym discussed for using wise mind to distract ourselves from a distressing situation.
What is ACCEPTS?
This is what IMRPOVE stands for.
Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, Encouragement.