DBT
What does DBT stand for?
Dialectical Behavioral Therapy
List some mindfulness techniques.
What is your favorite?
LOTS OF OPTIONS!
5-4-3-2-1
Meditation
Walking
When is the best time to learn and/or practice Distress Tolerance skills?
When NOT in crisis
What is the STOP skills stand for?
Stop
Take a step back
Observe
Proceed mindfully
What is radical acceptance?
The skill of accepting the things you cannot change. It does not mean approving!
The core DBT principle involves staying present and fully engage in the moment without judgment?
Mindfulness
Wise Mind is made up of a balance between what?
Rational (Logic) Mind and Emotional Mind
Distress Tolerance is what type of survival skills?
Crisis survival skills
What are the 4 TIPP skills?
Temperature change
Intense exercise
Paced breathing
Progressive muscle relaxation
What is half smile and willing hands?
Helps to accept reality and decrease distressing emotions by changing your body posture.
What is dialectics?
Give an example.
The idea that two seemingly contradictory things can both be true. Both change and acceptance.
Ex: I'm trying the best I can and I can try harder.
What is Urge Surfing?
Riding out urges like a wave, allowing them to pass naturally, without acting on them.
What is Distress Tolerance?
The ability to endure high emotional pain, stress, or crisis moments without trying to escape them through impulsive or harmful behaviors, increasing suffering.
What does IMPROVE stand for?
Imagery
Meaning
Prayer
Relaxation
One thing in the moment
Vacation
Encouragement
Which distress tolerance skills utilizes the Dive Reflex by activating the parasympathetic nervous system?
Being in cold water and holding your breath.
What are the 4 goals of DBT?
1. Mindfulness
2. Distress Tolerance
3. Emotional Regulation
4. Interpersonal Effictivness
List the "WHAT" skills.
Observe
Describe
Participate
Why is it important to plan ahead for distressing situations?
To be prepared! Think fire drill.
What are the 6 senses for self-soothing?
Vision
Hearing
Taste
Smell
Touch
Movement
What is the goal of IMPROVE skills?
Helps to make a situation easier to deal with when you can't escape.
Which DBT skills best helps dealing with a crisis without adding additional suffering?
Distress Tolerance
List the "HOW" skills.
Non-judgmentally
One Mindfully
Effectively
What is the main difference between healthy and unhealhy crisis coping skills?
Short-term relief vs long-term coping; not adding additional suffering.
What is the ACCEPTS skills stand for?
Activities
Contributing
Comparisons
Emotions
Pushing away
Thoughts
Sensations
What is the goal of ACCEPTS skills?
Helps you to distract yourself from distressing emotions until they pass.