MISC
What are the 4 modules which DBT is comprised of?
Mindfulness
Distress Tolerance
Emotion Regulation
Interpersonal Effectiveness
What are the 3 states of mind in Mindfulness?
Emotion Mind
Rational Mind
Wise Mind
Name 1 of the 3 goals of Distress Tolerance.
1) Survive the crisis (without making it worse)
2)Accept reality
3)Become free (from satisfying the damands of urges)
Name 1 of the 4 goals of Emotion Regulation.
1)Understand and name your own emotions
2) Decrease the frequency of unwanted emotions
3) Decrease vulnerability to Emotion Mind
4) Decrease emotional suffering
Name 1 of the 3 goals of Interpersonal Effectiveness.
1) Be skillful in getting what you want and need from others
2) Build and be skillful within relationships and end destructive ones
3) Walk the Middle Path
Name one purpose of the Diary Card.
To remember relevant skills
To track progress and/or behaviours
What "mind" are we in when we "walk the middle path"?
Wise Mind
Name the crisis survival skills which involves activating each of the 5 senses.
Self-soothe
Why are emotions helpful?
-Motivate and prepare us for action
-Help us communicate to others
-Support communication to ourselves
What does the Assertiveness Objective "DEAR" acronym stand for?
-Describe the current situation
-Express your feelings about the situation
-Assert yourself
-Reinforce or reward the person ahead of time
Name the skill: Rehearse and plan ahead of time so that you are prepared to cope skillfully with emotional situations.
Cope Ahead
Name the "what" skill in Mindfulness where individuals sit back and look at things.
Observing
What strategy is useful when one must decide between 2 courses of action?
Pro's and Con's List
Check the Facts: "I am a bad person"; is this statement a Fact or Interpretation/Opinion?
Interpretation/Opinion
What is the "Validation" skill?
Acknowledging the other persons perspective by verifying the facts of it (even if we do not agree with the other person)
What are the 2 primary skills of dialectics?
"Acceptance skills" and "Change skills"
What is the state of mind in which people are most likely to act impulsively?
Emotion Mind
What does the STOP skill acronym stand for?
-Stop
-Take a step back
-Observe
-Proceed Mindfully
What is Opposite Action?
Acting opposite to the emotional urge to do or say something
What is the priority of the "MAN" acronym?
Priority is on achieving your objective/goal
Opposite Action is only effective if it is done ___ ___ ___ (3 words).
All the way
What are the 3 "how" skills?
Non-judgementally
One-mindfully
Effectively
What does the TIPP skill acronym stand for?
-Temperature
-Intense Excercise
-Paced Breathing
-Paired Muscle Relaxation
To "Radically Accept" is to:
-Accept all the way, with your entire mind, heart, body, and soul.
-Experience reality as it is in this exact moment.
What is the priority of the "GIVE" acronym?
Priority is maintaining the relationship while also trying to obtain your objective.