DBT basics
Dialectical Behavior Therapy
True or false: Wise mind ignores emotions
False
What is emotional regulation?
Managing and responding to day-to-day emotions and stressors.
Name one TIPP skill.
Temperature, Intense exercise, paced breathing, progressive muscle relaxation
Name the song and artist:
And if you don't love me now, you will never love me again. I can still hear you saying we would never break the chain.
The chain- Fleetwood Mac
What is one of the main goals of DBT?
Regulate and manage emotions, be more aware of your emotions and be present, cope with difficult or overwhelming emotions, learn to manage your relationships and set boundaries.
Is this example using logical or emotional mind:
You were invited to an event with your friends that may put your recovery at risk. You immediately say you will go because they seemed really excited about it and you don't want to disappoint them.
Emotional mind
True or false: If I feel something, then it must be true.
False!
What skill asks you to act opposite to what your emotion is urging you to do when that urge is not effective/harmful?
Opposite action
What show are these characters from?
Jess, Nick, Schmidt, Winston, Cece, Coach
New Girl
What is radical acceptance?
It is fully acknowledging and embracing the present moment or circumstances without trying to change or control it.
What two "minds" makeup your wise mind?
Emotional and logical/reasonable
Explain the difference between distress tolerance and emotional regulation.
Distress tolerance is about getting through crisis moments and emotional regulation is focused on managing everyday stressors.
You tell your roommate you can't lend money this month. What skill are you using?
Boundary setting
What national day is today?
National donut day ayyyeeee
Name 2 acronyms used for distress tolerance.
TIPP, STOP, ACCEPTS, IMPROVE
Empathy, kindness towards yourself or others, patience, understanding or consideration of how you feel, etc.
What does it mean to "check the facts" when regulating?
Think about the given information of a situation when you feel a strong emotional reaction coming on. This can help to "pause" before reacting and help minimizing catastrophizing or jumping to conclusions.
What does the skill STOP help you to do?
Take a pause before reacting.
Name all the staff members here today.
Steve, Deirdre, Derrick, Lilah, Emma, Katie
What are the four pillars of DBT?
Mindfulness, interpersonal effectiveness, emotional regulation, distress tolerance
What would decision making look like using your wise mind in this scenario:
A family member who has hurt you in the past reaches out wanting to reconnect.
Answers vary but possible things to consider:
Name an emotion and it's purpose (why we need it).
anger, sadness, fear
motivation, connection, protection
What are the components of the self soothing 5-4-3-2-1 skill?
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
What reality TV show is Steve watching right now?
Real Housewives of Rhode Island