DBT Skills
Examples of this skill are-
Vision look at something beautiful, be mindful of your surroundings
Hearing: listen to soothing music or sounds
Smell: use scented candles or oils
Taste: eat something mindfully, drink tea
Touch: wrap yourself in soft fabrics, touch your pet, etc
Self- Soothing Skills
What do you use to self-soothe?
Paying full attention to the present moment without judgment, often through meditation practices
Mindfulness
Putting yourself in someone else's shoes is an example of what social skill?
Having empathy
DOUBLE POINTS: Give us an example or a recent example where you used this skill.
What is a mantra you can utilize today? Why is this mantra helpful for you?
I am enough.
This too shall pass.
I am capable of wonderful things.
The ability to bounce back from challenges is using this skill.
DOUBLE POINTS: Tell us about a time you utilized this skill.
Resiliency
Think of all the positive consequences of tolerating the distress.
Think of all the negative consequences of not tolerating your current distress.
Doing this is what skill?
Radical Acceptance or Pros/Cons List
DOUBLE POINTS: A time you utilized this skill.
Tracking thoughts, feelings, and behaviors in a journal to gain insight into patterns and triggers.
A. Reconstructing thoughts B. Identifying cognitive distortions c. Self monitoring
Self-Monitoring Skills
is the practice of preparing to listen, observing what verbal and non-verbal messages are being sent, and then providing appropriate feedback for the sake of showing attentiveness to the message being presented.
Active Listening
What is a compliment you can give someone today?
You look great today.
I appreciated when you did...
I appreciated your willingness to be open with us.
DOUBLE POINTS: Why are giving compliments a good social skill?
What is making a list, sticking to time schedules an example of?
Or- What are 6 universal emotions?
Time Management
DOUBLE POINTS: Tell us about a time you used this skill.
- Jealousy Sadness
Anger Anxiety
Love Happiness
Deciding to tolerate the moment and accept it, is what skill?
Distress Tolerance
DOUBLE POINTS: What is a recent situation/time you utilized this skill?
gradually exposing oneself to feared stimuli
a. wise mind b. counting my blessings c. exposure therapy d. teflon mind E. one thing at a time
Exposure Therapy
is the transmission of messages or signals through a nonverbal platform such as eye contact, body language,
Nonverbal Communication
What is something new you would like to try- today/this week?
Examples-
Try to attend Wellness in the Woods one day.
Try to reach out to a new friend.
Try a new drink order at a coffee shop.
Taking a shower, attending appointments, eating a healthy meal are examples of what?
Self-Care
DOUBLE POINTS: How can you practice this skill today?
When making a decision, this skill can be helpful to get you in the appropriate state and when making decisions.
A. Riding the wave B. Wise mind C. Noticing D. All or nothing thinking E. Good Enough Skill
WISE Mind.
DOUBLE POINTS: What is a recent situation/time you utilized this skill?
Identifying and challenging negative thought patterns
a. grounding s b. riding the wave c. wise mind d. cognitive restructuring
cognitive restructuring
Asking questions that don't end in yes/no answers are examples of what?
DOUBLE POINTS: Give us an example.
Or- What percentage of expressions throughout a persons day (on average) are nonverbal?
Open Ended Questions
93%
What cognitive distortion is this?
-Where someone views situations as either completely good or completely bad, like believing "if I don't get a perfect score on this test, I'm a failure.
A. All or Nothing Thinking B. Labeling C. Catastrophizing
All or Nothing Thinking
What do you do when you find yourself doing "all or nothing" thinking?
What is the Teflon Mind skill?
a state of mind where you can observe thoughts, feelings, and experiences without getting stuck in them. It's a way to let go of things that no longer serve you and make space for more present and mindful thinking.
DOUBLE POINTS: Tell us about a time you utilized this skill.
What does the DBT Skill A.C.C.E.P.T.S. Stand for?
Hint P- P- push away the thoughts/feelings
A- activities: do something active
C- contributing: help someone else
C- comparisons: think about times you’ve been worse
E- create a different emotion
P- push away the thoughts/feelings
T- think about something else
S- create different physical sensations
DOUBLE POINTS: What is a recent situation/time you utilized this skill?
This is something you do to to give yourselves daily messages that serve to motivate and boost self-esteem
Affirmations/Mantras
This skill can help you state what you need or want in a respectful manner to others.
DOUBLE POINTS: Give an example of when you used this skill or how you could use this in the future.
Assertiveness.
This is an example of what cognitive distortion:
"if I mess up this presentation, I'll lose my job."
A. All or Nothing Thinking B. Labeling C. Catastrophizing
Catastrophizing
What is another example of this distortion?
The DBT skill IMPROVE stands for:
HINT: