DBT Skills
When might you use DEARMAN skill? What does DEARMAN stand for?
DAILY DOUBLE!!
Navigating conflict or disagreements.
Describe, Express, Assert, Reinforce, Mindfulness, Appear confident, Negotiate
True or False:
Every coping skill is healthy.
FALSE
Some ways that we learn to cope are not healthy for us!
What is the CBT model? Also known as the CBT triangle...
Thoughts, Feelings, Behaviors
Meditation, yoga, and listening to sounds around us is this type of coping skill
Mindfulness
What four-letter word can be written forward, backward or upside down, and can still be read from left to right?
Noon
How might you use the STOP skill? What does it stand for?
DAILY DOUBLE!!
It helps individuals manage overwhelming feelings and reactions during stressful situations.
100 pts- STOP stands for...
True or False:
Coping skills are not important to your well-being.
FALSE
Coping skills create a sense of calmness, confidence, and inner-peace. They are important for your overall health.
Name this cognitive distortion...
"My friend hasn't texted me back they must not want to be friends with me anymore...they hate me".
Mind reading.
Mind reading is when you jump to conclusions without enough (or any) evidence to draw a conclusion. People who mind-read fully expect that the outcome will be bad whatever they do
This grounding technique helps connect you to the present moment by focusing on your senses.
5,4,3,2,1
What is always in front of you but can’t be seen?
The future
Your mind has 3 states define them...
Wise mind- the balance between reasonable and emotional mind...
Reasonable mind- approaching situations intellectually
Emotional mind- when your emotions/feelings control your thoughts/behaviors
True or false
Coping skills help you focus on important things in your life
TRUE
When we cope with problems and ease or emotions, it helps us think clearer and focus on things that are important to us.
What is the 54321 method? Demonstrate it.
54321 is a grounding technique (5 senses grounding method) The 54321 method involves listing things starting from five and working down. This helps you to take stock of your surroundings and what is happening in your current reality – forgetting your future expectations and the past traumas, for a moment.
This grounding technique is used to reduce anxiety and stress. It focuses on tensing of muscles to relieve tension and support relaxation.
Progressive Muscle Relaxation
What can you break, even if you never pick it up or touch it?
A promise
What does DBT stand for?
Dialectical Behavioral Therapy (DBT)
Coping skills are used to avoid problems in our lives.
FALSE
Coping skills help us work through our problems and emotions. You do not want to avoid these! Avoiding is considered an unhealthy coping skill.
Demonstrate/Explain Box Breathing
Taking deep breaths and then walking away instead of arguing is this type of skill.
Opposite action
What can’t talk but will reply when spoken to?
An echo
What are the 4 main concepts of DBT?
1. Emotional Regulation
2. Interpersonal effectiveness
3. Distress Tolerance
4. Mindfulness
True or false:
Coping skills can only be used when I am in crisis.
FALSE!
Coping skills can help PREVENT a crisis AND they help you stay calm when your emotions are heightened.
Name this CBT skill with this takeaway message..."Thoughts are not facts".
Fact-checking.
Fact-checking is a skill that can help you to recognize that your thoughts are not necessarily true.
This meditation skill uses places, destinations, or scenario to help you focus on a specific object, sound, or experience in order to calm your mind.
Guided imagery
The more of this there is, the less you see. What is it?
Darkness