Mindfulness
True or false: You have to engage in silent meditation to practice mindfulness
False! Mindfulness is about being able to be in the now
True or False: Distress tolerance is about getting to know about how you experience emotions
False! Distress Tolerance is about learning techniques for dealing when you are in crisis
True! Sometimes it can be hard to know what emotion you are dealing with, so learning more about the physical experience of each emotion can help you intervene with coping skills sooner.
Name this concept: A set of expectations set between 2 or more people around expectations in the relationship
Boundaries
What does DBT stand for
Dialectical Behavioral Therapy
Name 1 type of breathing technique
4-7-8 breathing, square breathing, belly breathing
Name this concept: Often visually represented by a wave, you explore the life cycle from trigger to reaction. Reflecting how long your cycle may be, and how intense.
(hint: It can help explore how temporary a craving may last)
Urge Surfing
Name this technique: A 2 circle Venn diagram used to help bring together your rational and emotional thoughts.
Wise Mind
Fill in the blank: A [BLANK] boundary is one where "anything goes". The other person can violate previously set expectations with out any feedback.
hint: This is your swiss cheese
Permissive
What are the 4 categories addressed in DBT
Mindfulness, emotion regulation, distress tolerance(Crisis management), and relationships
Name this technique: You imagine a daily task, step by step as a form of [BLANK] meditation
visualization
name this technique: When in crisis, a coping skill that can help you by get through the moment by separating your mind from the trigger is considered a [BLANK]
Distraction
Fill in the blank: Some times, we may believe in [blank] such as "If I feel something, it must be true"
Emotion Myths
Fill in the blank: A [BLANK] boundary is one where you are very closed off, allowing no room for compromise, or genuine mistakes.
hint: brick wall
Restrictive
By using DBT, and addressing the 4 categories, you can are more likely to be able to practice a form of radical [BLANK]
Acceptance
Name this technique: A mindfulness technique where you identify, and engage your 5 senses, in a count down.
5-4-3-2-1
Planning coping skills for distress tolerance is an important step in creating what type of document?
Relapse Prevention Plan
Name 3 common physical symptoms associated with Anger
increased blood pressure
increased body temp
Sweating
clenching fist/jaws
fill in the blank: [BLANK] boundaries are ones that allow you to set some level of expectation while also listening to the needs of others in a way that promotes a balance in the relationship
hint: The wall now has a window and a door
DBT is a therapy used to help people with a history of [BLANK]
unhealthy coping skills, and risky behaviors.
such as people with a hx of on going mental health concerns, and addiciton.
True or False: Mindfulness is meant to make you better aware about other's feelings
False! Mindfulness in DBT is about slowing down, and experiencing the now.
This is easily confused with "being mindful of others"
What does TIPP stand for
Temperature
Intense Exercise
Paired muscle relaxation
Paced breathing
If you find yourself emotionally responding to outside events - such as dates, temperature, etc - rather than to your thoughts/memories. You are someone who responds to [Blank] events
External
What is the difference between a boundary and an ultimatum
Ultimatum: Is often a veiled threat used to communicate what will happen TO the other person if they do not do what you want.
Boundary: Is an expectation communicated before hand that may result in a consequence in the case it is crossed, such as what YOU will do when the boundary is crossed.
DBT was created by:
hint: what was the person's identity, rather than their name
Marsha M. Linehan, a female psychiatrist who openly has Borderline Personality Disorder