DBT
What does DBT stand for?
Dialectical Behavior Therapy
Name the three states of mind
Reasonable mind, emotional mind, wise wind
Why bother tolerating painful feelings and urges?
-Pain is part of life and can’t always be avoided.
-If you can’t deal with your pain, you may act impulsively.
-When you act impulsively, you may end up hurting yourself,
hurting someone else, or not getting what you want.
Name three emotions
Make a WISE MIND statement for the following: I can't take it if he's[she's] upset with me.
Answers will vary :)
DBT helps people ______.
Create a life worth living
Name the HOW skills of mindfulness
Don't judge, stay focused, do what works
Distract yourself with...
ACCEPTS
What good are emotions? Name the three main things we discussed.
-Emotions give us information
- Emotions communicate to, and influence, others
- Emotions motivate and prepare us for action
Name what each letter stands for in FAST
(be) Fair
(no) Apologies
Stick to values
(be) Truthful
To solve the problem:
Name three things you can do
- Use interpersonal effectiveness skills
- Be Dialectical
- Use problem-solving skills
Being aware of the present moment without judgement and without trying to change it.
Full Awareness
Name what each letter stands for in ACCEPTS
Activities, contributing, comparisons, emotions, pushing away, thoughts, sensations
Name the 4 goals of emotion regulation
-Understand emotions you experience
- Reduce emotional vulnerability
-Decrease the frequency of unwanted emotions
-Decrease emotional suffering
Name what each letter of GIVE stands for
(be) Gentle
(act) Interested
Validate
(use an) Easy Manner
When life presents you with problems, what are your options? Name two.
- Solve the problem
-Feel better about the problems
-Tolerate the problem
- Stay Miserable
Name the WHAT skills of Mindfulness
Observe, Describe, Participate
Self-soothe with the 6 senses. Name them.
Vision, Smell, Touch, Hearing, Taste, Movement
True or False: There is a right way to feel in every situation.
False
Name the 3 goals/priorities of interpersonal effectiveness.
-Keeping and maintaining healthy relationships
-Getting somebody to do what you want (DEAR MAN skills)
- Maintaining your self-respect (FAST skills)
What does dialectical mean?
Two opposite ideas can be true at the same time.
Being in control of your mind, rather than letting your mind be in control of you.
Mindfulness
What does TIP stand for?
Temperature, Intense Exercise, Paced Breathing
What does the ABC stand for in ABC PLEASE?
Accumulating positive experiences
Build Mastery
Cope ahead of time with emotional situations
Describe, Express, Assert, Reinforce, Mindful, Appear Confident, Negotiate - Is also known as...
DEAR MAN