DBT
What does DBT stand for?
Dialectical Behavioral Therapy
What is mindfulness?
Staying in the present moment.
What is the STOP skill? (Bonus points if you do Ms. Cronin's dance!)
Stop, take a step back, observe, proceed mindfully
What is the Accumulating Positive Events skill? Give 2 examples.
Increasing daily pleasant activities that are possible right now that lead to positive emotions. Examples vary.
Give an example of an I statement.
Examples vary.
What does dialectical mean?
Two seemingly opposite ideas can be true at the same time.
What are the 3 states of mind?
Emotion Mind, Wise Mind, Reasonable Mind
What is the TIPP skill?
Temperature, Intense Exercise, Paced Breathing, Progressive Muscle Relaxation
What is the Build Mastery and Cope Ahead skill?
Build Mastery - do one thing each day to feel competent and in control of your life. Cope Ahead - plan ahead for potential negative emotions.
What are the 3 goals of interpersonal effectiveness?
Maintain healthy relationships, get what I want, maintain self-respect.
What are the 4 chapters of DBT?
Mindfulness, Distress Tolerance, Emotion Regulation, Interpersonal Effectiveness
What is the WHAT skill? (Hint: O.D.P.)
Observe, Describe, Participate
What is the Self-Soothe skill?
Touch, Taste, Smell, Sight, Sound
What is the Ride the Wave skill?
Using mindfulness to observe your emotions and urges without acting on them.
What is the GIVE skill? (Hint: Maintain healthy relationships)
Be gentle, act interested, validate, use an easy manner
Who is the creator of DBT?
Marsha Linehan
What is the HOW skill? (Hint: DJ, SF, DWW)
Don't Judge, Stay Focused, Do What Works
What is the ACCEPTS skill? (Hint: used for distraction)
Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, Sensations
What is the Check the Facts and Problem Solving skill?
Check the Facts - identifying facts and challenging interpretations/cognitive distortions. Problem Solving - looking at all possible solutions and choosing the best one to meet your goal.
What is the DEARMAN skill? (Hint: get what I want)
Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate
Each member name your favorite DBT skill.
Answers vary.
Lead the group in a 1 minute mindfulness exercise.
Examples Vary.
What is the IMPROVE skill? (Hint: used for visualization)
Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, Encouragement
What is the Opposite Action skill? Give one example.
Act opposite to the action urge when it does not fit the facts or is not effective. Example: Anxiety: Approach instead of avoid.
What is the FAST skill? (Hint: Maintain self-respect)
Be fair, no apologies, stick to values, be truthful