DBT
1) What does DBT stands for?
Dialectical Behavioral Therapy
What module focuses on improving our ability to fully participate in experiences?
Mindfulness
What module teaches us skills that help us to tolerate stressful situations without making them worse?
Distress Tolerance
What module teaches us skills that help us name and understand our own emotions, decrease the frequency of unpleasant emotions, decrease our vulnerability to emotions, and decrease emotional suffering?
Emotional regulation
What module focuses on helping us build skills to better navigate relationships?
Interpersonal Effectiveness
What does the D in DBT mean?
Dialectical = two opposite ideas can be true at the same time.
Name the 3 Mindfulness skills?
Wise Mind
What
How
Define Radical Acceptance.
BONUS: What are the two ways of Radical Acceptance
Complete and total acceptance of reality. This means that you accept the reality of a situation in your mind, heart, and body.
Bonus: Accepting Event, and Coping Statements
What are 4 of the 6 Emotional Regulation skills?
STOP
Opposite action
ABC Please
Build Mastery
Cope Ahead
Positive Self Talk
What are the 4 Interpersonal Effectiveness skills?
DEAR MAN
GIVE
FAST
Boundary Building Skill
What are the 4 DBT modules?
Mindfulness, Emotion Regulation, Distress Tolerance, and Interpersonal Effectiveness.
What are the 3 parts of Wise Mind?
Emotion Mind, Logic Mind, and Wise Mind.
Define the ACCEPTS skill.
Bonus points if you can say 4 out of the 7 acronyms
Skill intended to help distract us and get us through difficult emotional situations one moment at a time.
Bonus: Activities, Contributions, Comparisons, Emotions, Pushing Away, Thoughts, and Sensations.
What is the acronym skill about taking good care of ourselves so that we can take care of others?
Bonus: What are the acronyms?
ABC Please
A - accumulate positive emotions by doing things that are pleasant.
B - Build mastery by doing things we enjoy.
C - Cope ahead by rehearsing a plan ahead of time so that we can be prepared to cope skillfully.
Pl - Treat Physical iLlness and take medications as prescribed.
E - Balance Eating in order to avoid mood swings.
A - Avoid mood-Altering substances and have mood control.
S - Maintain good Sleep so you can enjoy your life.
E - Exercise to maintain high spirits
It is intended to help us develop effective interpersonal communication that will help us get our needs met and develop healthy relationships with others.
Name 1 skill for each of the four modules of DBT.
Mindfulness - Wise Mind, What, and How
Distress Tolerance - Accepts, TIPP, Self Sooth, IMPROVE, Pros/Cons, Problem Solving, and Radical Acceptance
Emotion Regulation - STOP, Opposite action, ABC Please, Build Mastery, Cope Ahead, and Positive Self Talk
Interpersonal Relationships - DEAR MAN, GIVE, FAST, Boundary Building Skill
Match the term with the correct definition.
What and How skill
1) Observe, Describe, and Participate
2) Observe, Describe, and Feel
3) Non-Judgmental, One Mindful, and One approach
4) Non-Judgmental, One Mindful, and Effective.
What - 1
How - 4
Name 4 of the 7 skills in Distress Tolerance?
Accepts
TIP
Self Sooth
IMPROVE
Pros/Cons
Problem Solving
Radical Acceptance
Define Opposite Action.
Double points if you can tell me what the 4 steps are are.
The skill that allows us choose to respond opposite from what our biological response would activate us to do.
The first step is to be familiar with identifying the opposite reactions for negative emotions.
The second step is to identify what emotion you are experiencing
The third step is to determine if the natural emotion reaction urge is appropriate for the situation or not.
The fourth step is to repeat this process.
What does the acronym of DEAR MAN stand for?
Express
Assert
Reinforce
Mindful
Appear
Negotiate
Marsha Linehan
What are the 2 different types of Mindfulness?
DOUBLE POINTS: What are the definitions?
Opening the Mind - The practice of observing or watching whatever comes into awareness without holding onto or pursuing whatever happens to enter. It is the simple noticing thoughts, emotions, and sensations.
Focusing the Mind - Involves focusing attention on specific internal or external events. For example: one can focus on deep breathing.
Finish the two statements...
Pain + _____ = suffering
Pain + _____ = Ordinary pain
pain + non-acceptance = suffering
pain + acceptance = ordinary pain
Finish the statement:
Triggers lead to.... ____ ... Lead to Actions
Triggers lead to...Emotions...lead to Action
What is the Fast skill? Define it.
Bonus: What are the acronyms?
It's important component for communication as it allows you to maintain your self-respect and requires you to be truthful about the problems (even if you are tactful about how you frame them) and not to sacrifice your values or integrity.
Bonus: Be Fair, Don't over Apologize, Stick to your Values, and Be truthful