DBT General
What does DBT stand for?
Dialectical Behavioral Therapy
What is one of the main goals of Distress Tolerance?
Regulating the body and mind when stressful or overwhelming events occur. Bringing yourself back into your window of tolerance.
What is the purpose of Mindful Awareness?
To increase awareness and focus: to practice staying in the present moment.
Explain the purpose of Emotional Regulation.
What is one goal/purpose of Interpersonal Effectiveness skills?
Increase sense of self-respect
Increase ability to make and take care of relationships
Increase in getting your wants and needs met
What are the four areas of DBT?
Distress Tolerance, Mindful Awareness, Emotional Regulation, Interpersonal Effectiveness
What does STOPP stand for?
Stop, Take a Breath/Break, Observe, Perspective, Practice what works
Explain Wise Mind
When your logical mind and emotional mind overlap. Making logical and wise decisions that also take into account your emotional needs.
Please identify 3 emotional myths
Ex: My feeling isn't valid, I must react to this situation exactly how other people react, showing my emotions means I'm weak.
Provide one myth and challenge statement for interpersonal relationships.
I don't deserve to get what I want.
- I deserve to have my needs met.
If they say no, it will kill me.
- If they say no, it will be a bummer but maybe they can compromise.
What does "dialectical" mean when referring to DBT?
Finding the middle ground: Things can be one way and another: There is more than one solution: Finding the grey area
What does TIPP stand for?
Temperature, Intense movement/imagery, Paced breathing, Progressive Muscle Relaxation (PMR)
How could you practice Loving Kindness?
Giving yourself or another person kind wishes. Practicing self-care with the intention to give yourself self-compassion, doing something kind for a friend.
Explain Check the Facts
Check the Facts encourages you to think before you react on your emotions. It allows you to step back, assess the situation, and determine if what you’re feeling is appropriate given the context. Ask yourself, “Is the way that I am feeling and thinking about a situation factual?” Then, find the proof to figure out if your response is fitting or not.
What does DEAR MAN stand for?
Describe, Express, Assert, Reward/Reinforce
Mindful, Appear, Negotiate
What does DBT aim to replace?
DBT aims to replace negative or maladaptive coping skills with positive ones while opening the mind to new possibilities.
Explain Radical Acceptance
Acceptance is acknowledging reality so you can marshal your psychological and emotional resources to move forward and heal.
Acceptance is not saying what happened is okay, it’s not giving up, and it’s not giving in.
Explain the benefits of Doing and Being
Doing: If you tend to get stuck in your thinking, doing can help you to be more active in problem-solving.
Being: If you tend to jump to solutions before thinking about problems first, being can help you to think about the problem and how you might want to solve it.
What is the purpose of the Pleasant Activities skill?
To accumulate positive experiences and emotions so that they build up over time, allowing you to live a life filled with positive emotions and memories.
Why is validation an important part of Interpersonal Effectiveness?
Validation improves our relationships by showing we are listening and understand
It improves our interpersonal effectiveness by reducing: pressure, proving who is right, and negative reactivity
It makes problem-solving, closeness, and support possible
Invalidation hurts.
Each team member must name a coping skill.
Reading, Joyful Movement, Listening to Music, Talking to Support System, Opposite Action, STOPP, TIPP, Turning the Mind, Wise Mind, Journaling, What-How, etc.
What does ACCEPTS stand for?
Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, Sensations
Describe the What and How skills including the three components of each.
What: Observe, Describe, Participate
How: Nonjudgementally, One-mindfully, Effectively
Explain the steps of Opposite Action
1. Identify the emotions
2. Check the facts
3. Identify/describe your urges (action urges)
4. Ask Wise Mind (Does your emotions fit the facts? Is your action urge helpful?)
5. Do Opposite Action all the way
Explain the difference between passive, assertive, and aggressive.
Passive: Compliant, submissive, talks little, vague non-committal communication, puts self down, praises others. EX: "Yeah that's fine...I guess"
Assertive: Actions and expressions fit with words spoken, firm but polite and clear messages, respectful of self and others. EX: "That's a good idea and how about if we do this too?"
Aggressive: Sarcastic, harsh, always right, superior, know it all, interrupts, talks over others, critical, put-downs, patronizing, disrespectful of others. EX: "This is what we're doing and if you don't like it then leave".