DBT
DBT stands for?
Dialectical Behavior Therapy
Wise mind ACCEPTS ___________?
Distracts
what is distress tolerance?
a person's ability to manage actual or perceived emotional distress
how does one Build mastery?
Practice
3 Minds of DBT
Emotional
Logical
Wise
watching TV, visiting a friend, baking are examples of?
Activities
Drinking hot chocolate is an example of
Taste
What does TIPP stand for
Temperature, Intense exercise, Paced breathing, Progressive muscle relaxtion
Describe the 3 states of mind
emotional: Being overwhelmed
logical: only stating facts, ignoring feelings
wise: balance between the 2
How does one create different emotions?
Doing the opposite
What are the 6 self soothe sense?
taste, vision, smell, hearing, touch, movement
How long should the intense exercise last?
10- 15 minutes
What's the goal of DBT?
to build a life worth living
What does each letter of Wise mind ACCEPTS stand for?
Activities, contributing, comparisons, emotions, pushing away, thoughts, sensations.
petting your pet, sweatpants, blankets are examples of
Touch
Describe each letter for TIPP?
TEMP: ICE WATER IN FACE
intense exercise: running
paced breathing: inhale 4 exhale 6
PMR: tensing and relaxing muscles
What are the 5 DBT Modules
1.mindfulness
2. Distress tolerance
3. Walking the middle path
4. emotional regulation
5. Interpersonal effectiveness
Give examples of each letter in ACCEPTS?
Any examples.
What are examples of each self soothe senses
vision: picture of a pet
hearing: music
smell: lotion; movement; stretching
taste: comfort food ; touch: sweatpants
What does TIPP do?
Shock our system when we are stuck in emotional mind.