DBT 101
A mental state achieved by focusing awareness on the present moment, while calmly acknowledging and accepting your feelings, thoughts, and bodily sensations.
What is "mindfulness?"
The reason we choose to do a chain analysis.
What is a "problem behavior?"
What you should do before deciding whether to problem solve or act opposite to an emotional impulse.
What is "fact checking?"
"When you come home so late, I start worrying about you" is an example of what part of a DEARMAN?
What is "Express?"
This means to accept something "all the way" (i.e. when you stop fighting reality and let go of bitterness).
What is "radical acceptance?"
An event that is highly stressful, short-term, and creates an intense urge for immediate resolution.
What is a "crisis?"
The part of a chain analysis that sets the chain in motion and is restricted to something that happened recently.
What is a "prompting event?"
The next question to ask after asking, "Does this emotion fit the facts?" (whether the answer is "yes" or "no")
"Is acting on this emotion effective?"
Being a "broken record" and ignoring attacks from another person are examples of what part of a DEARMAN?
What is "staying Mindful?"
Rejecting reality does not change it. True or false?
True
When life gives you problems, these are your 4 options.
One or more of these things can make it more difficult not to repeat the same problem behavior over and over.
What are "vulnerability factors?"
Being productive, being part of a group, treating others well, or being physically healthy are all examples of these.
What are "values?"
This part of a GIVE helps us show another person that we understand their feelings and thoughts about a problem situation.
What is "validate?"
If you feel sad after engaging in acceptance, you have not done it correctly. True or false?
False
The act of learning about, understanding, and expressing acceptance of an emotional experience.
What is "validation?"
These happen every time a problem behavior has happened and must be looked at in order to figure out what skills can be used to overcome the problem behavior.
What are "consequences?"
The MAPS or SMART processes are examples of this.
What is "goal-setting?"
This is the "A" in a FAST that helps us to not invalidate ourselves when we are making a request or expressing an opinion.
What is "no Apologies?"
Approval is the same thing as acceptance. True or false?
False
The ability to understand and share the feelings of another person without necessarily adopting those feelings yourself.
What is "empathy?"
The number of links that any given chain analysis can have.
Trick question! CAs are unrestricted. They can have as many or as few links as you need them to have.
This process involves describing a situation that is likely to prompt a problem behavior, deciding what skills you want to use to prevent that behavior, imagining the situation in your mind, rehearsing it effectively, and practicing relaxation afterward.
What is "coping ahead?"
(The C in ABC Skills)
At least 2 of the factors (there are 10) to consider when deciding how firmly or intensely to ask for something or to say "no" to someone's request.
What are: "capability / priorities / impact on self-respect / rights / authority / type of relationship / effect on long- vs short-term goals / degree of give and take / done homework / timing" ?
At least 2 other DBT skills that can be part of radically accepting something.
What are: "observe / opposite action / cope ahead / pros and cons" ?