DBT
What are the 3 States of Mind? Briefly describe each
Emotion mind- focusing on just emotions
Reason mind- focusing on just the facts
Wise mind- Acknowledging our feelings and considering the facts
What are the 3 components of the CBT Triangle?
Thoughts, Feelings, Behaviors
What skill is Accepting what we Cannot Change?
Radical Acceptance
What are the two components of Mindfulness?
Be in the Present Moment and stay Non-Judgmental
What to we complete a BCA for?
Problem Behaviors
What is Opposite Action and when do we use it?
Act OPPOSITE when our emotion does not fit the facts of a situation
What are the 3 types of BAs?
Routine, Enjoyable, Value
What does TIPP stand for and when do we use it?
Tip the Temperature, Intense Exercise, Paced Breathing, Progressive Muscle Relaxation
Use it when in high distress (5 & above)
Name a grounding technique and describe how to do it
5,4,3,2,1; naming objects in a room A to Z; count backwards from 100 by 7; name all the colors in a room/painting; etc.
What are the 2 skills we should use FIRST when we have high anxiety?
RC and DMR
Describe the concept of "Riding the Wave"
Ride the Wave of our emotion, do not try to fight the wave, it will take us under. Ride it out, emotion will peak and then will fade out
Name 2 examples of avoidance patterns
Isolation, skipping school, self-harm, substance use, etc.
What does GIVE stand for and when do we use it?
Be Gentle, Act Interested, Validate, Easy Manner
Use it when interacting with Others
Describe How Mindfulness and Multi-tasking are DIFFERENT
Mindfulness- pay attention to ONE thing
Multi-tasking- pay attention to MULTIPLE things
What does Cope Ahead mean and when should we do it?
Rehearse a plan ahead of time for a situation that is likely to create negative emotions; decide what skills you want to use; and rehearse coping effectively in your mind and troubleshoot any problems that might arise
Provide an example of a Dialectic statement
I am doing the best I can AND I can try harder
I can accept where I am at AND I can work to change
My parents want me home by 10 PM AND I want to be home by 2 AM
What does BA stand for? BA is based on the idea that what are linked?
Behavioral Activation
Mood and Behaviors are tightly linked, mood impacts behaviors and behaviors impact mood
Describe what 'Willingness' is and when we need to use it
Participate fully in the world and be Effective.
Use when not wanting to do something and have a good attitude while doing it
List the Mindfulness "What" skills
Describe, Observe, Participate
Provide an example of a Validating Statement
"I understand"; "That makes sense"
What are the 4 categories of DBT skills? HINT: 1 is Mindfulness
Mindfulness, Emotion Regulation, Interpersonal Effectiveness, Distress Tolerance
Briefly describe the TRAP/TRAC Model
Triggers lead us to have an emotional response and a behavioral response. In the TRAP cycle our behavioral response is an avoidance pattern, which feels good in the short-term but maintains the problem and makes it worse in the long-term. We want to get out of the TRAP and back on TRAC by replacing our avoidance pattern with an active coping skill
What does DEAR MAN stand for and when do we use it? (Get 1/2 the letters, get 1/2 the points)
Describe, Express, Assert, Reinforce, Stay Mindful, Act Confident, Negotiate
Use to ask for something we want
List the Mindfulness "How" skills
Non-Judgmental, Stay-Focused, Do What Works
Name the Stages of Change in order
Pre-contemplation, Contemplation, Preparation, Action, Maintenance, (Relapse)