DBT
DBT stands for...
What is Dialectical Behavioral Therapy
The two main parts of ACT
Acceptance of Thoughts & Committed Actions towards Values
The three corners of the CBT triangle
What is thoughts, feelings/emotions, actions/behaviors
A pro and a con of social media.
Multiple answers :)
The difference between rigid and porous boundaries.
A person who always keeps others at a distance (whether emotionally, physically, or otherwise) is said to have rigid boundaries. Alternatively, someone who tends to get too involved with others has porous boundaries.
The coping skills included in TIPP
What is Temperature, Intense Exercise, Paced Breathing, Progressive Muscle Relaxation?
Taking real action guided by our values.
What is Committed Action?
This involves using a detective lens on negative thought patterns and then reframing them.
Cognitive Diffusion/Thought Challenging
The term SMART goal means..
What is Specific, Measurable, Achievable, Relevant, and Timely?
Name 4 types of boundaries..
Physical, emotional, spiritual, mental, cultural, time etc.
Three states of mind include..
What is Reasonable mind, Emotional Mind, and Wise Mind?
Passengers on the Bus and Unwelcome Party Guest are two metaphors to help us understand this. (Name 1 of two ideas).
What is cognitive diffusion and acceptance of thoughts?
Judgmental, unpleasant, and potentially harmful conviction held as truth about yourself, others, or the world.
What are negative core beliefs?
Making a plan for ourselves for dealing with a stressful situation we will encounter in the future.
Coping Ahead/Cope-Ahead Plan
Impenetrable barriers meant to protect us, but they also divide us utterly from others and leave us alienated and alone.
What are Walls?
5 core skills of DBT. (Name at least 3)
What is Mindfulness, Emotional Regulation, Distress Tolerance, Interpersonal Effectiveness, and Walking the Middle Path?
An ACT technique that uses our observing self to create space in our body to accept our emotions, rather than fight against them.
What is Expansion?
What are examples of Cognitive Distortions?
Four ways you can practice good sleep hygiene. (There are many answers).
· Keep a consistent sleep schedule.
· Get up at the same time every day, even on weekends or during vacations.
· Set a bedtime that is early enough for you to get at least 7 hours of sleep.
· Don’t go to bed unless you are sleepy.
· If you don’t fall asleep after 20 minutes, get out of bed.
· Establish a relaxing bedtime routine.
· Use your bed only for sleep.
· Make your bedroom quiet and relaxing.
· Keep the room at a comfortable, cool temperature. Limit exposure to bright light in the evenings.
· Turn off electronic devices at least 30 minutes before bedtime.
· Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
· Exercise regularly and maintain a healthy diet
Give an example of a recent situation in which you need to set a boundary and walk us through how you would do it.
No wrong answer!! :)
The acronym DEAR MAN helps us improve this DBT skill. (100 Bonus points if you can tell me what DEAR MAN stands for!!)
What is Interpersonal Effectiveness Skill?
Describe
Express
Assert
Reinforce
Mindful
Appear
Negotiate
When you don't want to deal with tough feelings or thoughts. It's like trying to control or escape from those challenging feelings inside you.
What is Experiential Avoidance?
Finding activities you can do that either bring you feelings of joy or distract you from negative feelings or behaviors.
What is Behavioral Activation?
The three different types of decision-making styles. (100 bonus points if you can tell me what each one means!).
What are Inactive, Reactive, and Proactive?
Over enmeshment, excessive detachment, disassociation, victimhood, chip on the shoulder, invisibility, aloofness, cold and distant, smothering, and lack of privacy are all signs of this. (Bonus points if you can explain what any of these mean in the context of boundaries.)