DBT Knowledge
Name 2 ineffective coping strategies.
Multiple answers!
ABC: A is for Accumulating Positive Experiences.
What is a positive experience that you’ve had this week?
Many answers!
What are some questions you should ask yourself when Checking the Facts?
1. Am I interpreting the situation correctly? Are there other possible interpretations?
2. Am I thinking in extremes?
3. What are the chances of the worst happening?
4. Even if the worst were to happen, can I imagine coping with it well?
Give an example of an action urge for Happiness.
Examples: Smile, Hug someone, Jump up and down, Laugh, etc.
What are the three states of mind?
PLEASE: S is for Sleep.
How can you get balanced sleep?
Following a routine at night, going to sleep at the same time every night, avoiding naps late in the day, etc.
What does it mean to be thinking in extremes?
Putting things all in the “bad” bucket, all-or-nothing thinking, or really negative thinking
Every emotion has an action urge. What is an action urge?
What your body does/wants to do in response to the emotion.
TRUE OR FALSE: Emotion regulation skills are intended to work every time.
FALSE. Not every skill will work every time you use it and that’s okay! Try something else!
ABC: B is for Building Mastery.
TRUE OR FALSE: The only way to build mastery is to try something extremely challenging and nearly impossible.
FALSE. When building mastery, you should pick something that is challenging, but possible, to help you feel competent and in control of your life.
SMART Problem Solving: M is for My options.
What kinds of options do you list?
The good AND not so good options
The action urge of ANGER is to attack.
What is the opposite action?
Gently avoid the situation.
What is one function of emotions?
Emotions give us information
Emotions communicate information to others or influence others
Emotions motivate and prepare us for action
What are the steps to take when making a Cope Ahead plan?
SMART Problem Solving: S is for Select the Problem.
Name a problem/situation that you might use SMART problem solving for.
Many answers!
The action urge of SADNESS is to withdraw/isolate.
What is the opposite action?
Get active!
Don't avoid.
Build mastery and increase pleasant activities.
What is one goal of emotion regulation?
To understand and name the emotions you experience
To decrease emotional frequency and sensitivity
To decrease emotional intensity
What is the purpose of the ABC PLEASE skills?
To reduce emotional vulnerability in the future. Makes it easier to deal with intense negative emotions.
SMART Problem Solving: A is for After Effects.
Explain how to rate the After Effects.
You rate which options have a positive (+) outcome, a negative (-) outcome, or both (+/-).
When should we use Opposite Action?
When the emotion does not fit the facts of the situation OR
When the emotion is too intense, has lasted too long, or acting on it will not be effective/is no longer effective