DBT
What does DBT stand for?
dialectical behavioral therapy
What is mindfulness?
- being present in the moment
- being in the here & now
- focusing on the present
What is distress tolerance?
HINT: it's in the name
tolerating things in your environment that are distressing
What are the 3 minds?
- logical
- emotional / impulsive
- wise
What is urge surfing?
riding out the wave and making the decision to let the urge take over or not
What does DBT therapy mean?
viewing the gray area of life
life is not black and white
finding the middle ground
What is an observation?
factual characteristics that you notice about something within your environment
True or False: You should utilize discomforting experiences with your senses to self-soothe.
FALSE
What is the logical mind?
doing something based solely off the facts
What are the 4 areas of our wave?
For an extra 300 points: describe each of the 4 areas
- trigger
- rise
- peak
- fall
Which one is the dialectical statement?
A- It's my parent's fault that I have these problems so I shouldn't have to work as hard to fix them
B- Sometimes I feel like I am treated unfairly
C- I should be able to trust everyone
What is judgment vs observation?
judgment is providing your opinion vs an observation is fact based
Provide one example of utilizing Contribute in the ACCEPTS skill:
What is the emotional / impulsive mind?
allowing your emotions to decide your behaviors
Provide one example of utilizing Meaning in the IMPROVE skill:
Scenario: your friendship with a classmate ended due to distrust
What are the 4 areas of DBT?
- distress tolerance
- mindfulness
- interpersonal effectiveness
- emotional regulation
Provide an observation and a judgment based off of this image.
What is one pro and one con for COPING with a staff member telling you to put your phone away:
pro of coping: you can focus on the activity
con of coping: you lose your snapchat streak
What is the wise mind and provide an example:
making decisions based off of what your body and brain tell you
example:
What is one pro and one con for NOT-COPING with a staff member telling you to put your phone away:
pro of not-coping: you get to stay on your phone and do what you want
con of not-coping: you get a zero
Can you fail DBT?
no but it can fail you!
What is the counting fingers skill?
literally counting your fingers to self-soothe
What does the acronym ACCEPTS stand for?
* 100 pts per letter
A- activities
C- contributing
C- comparisons
E- emotions
P- push away
T- thoughts
S- senses
finding things in your environment that match your senses per X amount of times and focusing on them
ex: find 5 things to look at and focus, 4 things you hear, 3 things you smell, 2 things you touch, 1 thing you taste
What does the acronym IMPROVE stand for?
* 100 pts per letter
I- imagine
M- meaning
P- spirituality
R- relaxation
O- one thing at a time
V- vacation
E- encouragement