DBT Acronyms
The STOP acronym stands for...
Stop (don't react, stay in control)
Take (a step back & a deep breath - don't act impulsively)
Observe (what are you feeling/thinking, what are other saying/doing?)
Proceed (mindfully, think about your goals & actions)
Seeing only the worst possible outcomes of a situation.
Catastrophizing
What does DBT stand for?
Dialectical Behavior Therapy!
What are the 4 DBT Modules?
Mindfulness
Distress Tolerance
Emotional Regulation
Interpersonal Effectiveness
What is mindfulness?
The act of consciously focusing the mind in the moment without judgment or attachment. It is the practice of bringing the mind back to the current moment over and over again. Meditation is a form of mindfulness.
The TIPP acronym stands for...
Temperature
Intense Exercise
Paced Breathing
Paired muscle relaxation
Making broad interpretations from a single or few events.
Overgeneralization
Name a healthy coping skill.
:)
What are the goals of Emotional Regulation skills?
naming and understanding our own emotions
decrease the frequency of unpleasant emotions
decrease our vulnerability to emotions
decrease emotional suffering.
What are the two types of Mindfulness?
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. e.g., one can focus on deep breathing
The ABC acronym stands for...
Accumulate positive emotions
Build mastery
Cope ahead for emotional events
Recognizing only the negative aspects of a situation while ignoring the positive.
Disqualifying the positive
How many times do we have DBT group in a week?
TWICE
What are the goals of Interpersonal Effectiveness?
getting people to meet your needs
getting them to do those things you want them to do
to get others to take your opinions seriously
Explain the "5, 4, 3, 2, 1" grounding technique.
5 things you see
4 things you can touch
3 things you hear
2 things you smell
1 thing you taste.
The GIVE acronym stands for...
be Gentle
act Interested
Validate
use an Easy manner
The belief that things should be a certain way. “I should always be perfect.”
“Should” statements:
Interpreting the thoughts and beliefs of others without adequate evidence. “She wouldn’t go on a date with me. She probably thinks I’m ugly.”
Mind reading
What are the goals of Distress Tolerance?
Allow a person to survive an immediate emotional crisis
What is your Emotion Mind?
A person is in Emotion Mind when their emotions are in control. Logical or reasonable thinking is not present. They seem out of control. They may report feeling overwhelmed, stuck, or confused and simply cannot find a resolution or a way to move forward.
The FAST acronym stands for...
be Fair
don't over-Apologize
Stick to your values
be Truthful
Thinking in absolutes such as “always,” “never,” or “every.” “I never do a good enough job on anything.”
All-or-nothing thinking
The expectation that a situation will turn out badly without adequate evidence.
Fortune telling:
Name 2 Distress Tolerance Skills.
ACCEPTS
TIPP
Self-Soothe
IMPROVE
Pros/Cons
Problem Solving
Radical Acceptance
What is your Logic Mind?
A person in Logic Mind seems calm, cool, and collected. They approach a situation with knowledge intellectually. They are thinking logically or rationally. They pay attention to the facts and ignore emotions. They are practical and cool in developing a plan. Decisions and actions are controlled by logic.
The DEAR MAN Acronym stands for....
Describe
Express
Assert
Reinforce
Mindful
Assertive
Negotiate
Interpreting the meaning of a situation with little or no evidence.
Jumping to conclusions
Accepting things that we cannot change, despite feeling unhappy about it.
Radical Acceptance
Name 1 Emotional Regulation Skills.
STOP
Opposite Action
ABC Please
Build Mastery
Cope Ahead
Positive Self Talk
Using both Emotion Mind and Logic Mind.
Wise Mind! A person using Wise Mind uses input from both Emotion Mind and from Logic Mind; and adds intuitive knowing. This person focuses on getting things done. Their focus is on the experience.
The ACCEPTS acronym stands for...
Activities (watch your favorite movie, go for a walk, clean your room, spend time with friends/family, read a book, do a puzzle)
Contributing (sign up to volunteer, help someone with a project, donate items you no longer need, do something nice for someone else)
Comparisons (think about how you feel now as compared to a different time)
Emotions (watch an emotional movie, listen to a powerful/emotional song)
Pushing Away (whatever the situation is, put it aside for a while)
Thoughts (count something, repeat the words of your favorite song in your head, watch/read something that is thought provoking)
Sensations (squeeze a stress ball, take a hot/cold shower, turn on loud music, etc.)
The assumption that emotions reflect the way things really are. “I feel like a bad friend, therefore I must be a bad friend.”
Emotional reasoning
People are doing the best they can
People want to improve
People need to do better, try harder, and be more motivated to change
The lives of emotionally distressed teenagers and their families are painful as they are currently being lived
Teens and families must learn and practice new behaviors in all the different situations in their lives (e.g. home, school, work, neighborhood)
There is no absolute truth
Teens and their families cannot fail DBT
Name 1 Interpersonal Effectiveness Skill.
DEAR MAN
GIVE
FAST
Boundary Building
What are the 3 Mindfulness Skills?
Wise Mind
What
How