DBT Theory
What does DBT stand for?
Dialectical Behavior Therapy
Yes or no: mindfulness practice can improve heart health
Yes
No
What is an action urge associated with jealousy?
Attempting to control the other person, making verbal accusations, and/or snooping/acting suspicious
What does the 'S' stand for in PLEASE?
What are the DBT modules?
Mindfulness, Distress Tolerance, Walking the Middle Path, Emotion Regulation, and Interpersonal Effectiveness
Yes or no: Mindfulness is about being able to control your mind.
No
What is one example of a way to self-reinforce when building mastery?
Give yourself a sticker, pat on the back, a small treat, positive self-talk, etc.
Face the music! (i.e. apologize, ask but don't beg for forgiveness, experience the guilt)
What is an example of a food that might make you sluggish?
Complete the core DBT dialectic: acceptance vs. ______
Change
Which state of mind (i.e. emotion, reason/rational/logic, wise) can mindfulness help you access?
Wise Mind
What is one example of a question you can ask yourself to check the facts?
Are you interpreting the situation correctly, are there any other possible interpretations?
Are you thinking in extremes (all-or-nothing, catastrophic thinking? (thinking mistakes)
What is the probability of the worst happening?
Even if the worst were to happen, could you imagine coping well with it?
How can I make a cope ahead plan to problem-solve the worse case scenario?
How do you practice opposite action for sadness (urge: avoidance, social withdrawal, passivity)?
Schedule activities with others, go outside, go to school/work when you really don't feel like it, etc.
What is one way that you can increase your fruit/vegetable intake?
Adding fruits to cereal or veg to sandwiches... or other creative ideas that you have!
Biosocial theory suggests that some people are biologically more sensitive to emotions, feel them more intensely, and experience emotions taking longer to ____.
Return to baseline
What are the mindfulness 'what' skills?
Observe, describe, participate
How does accumulating positive experiences impact mood regulation?
By creating a buffer against painful/unpleasant emotions or stressors in life
What are the components to using opposite action all the way?
Body language/posture, facial expressions, behavior, thoughts, tone
What is one tip for improving sleep?
Stick to a schedule
Establish a bedtime routine
Don’t eat or drink a lot before bed
Avoid coffee and nicotine
Exercise
Keep your room cool
Sleep primarily at night
Keep it dark, quiet, and NO SCREENS
Use your bed only for sleep
Take a hot bath/shower before bed to relax muscles
Don’t rely on sleeping pills
Don’t catastrophize
Why is it important to practice dialectical thinking?
It can reduce the intensity of our emotions and allow ourselves to zoom out and see multiple perspectives
How can self-judgement and judgementalness, in general, impact mood?
Intensifies mood and keeps us in Emotion Mind
What is one reason that building mastery impacts mood and life satisfaction?
1. Restores a sense of control
2. Builds a sense of self-efficacy in life
3. Helps us avoid avoiding!
What is the difference between guilt and shame?
Guilt is a feeling that you have done something against your values; shame is a feeling that you are "bad"/immoral/unworthy.
Why bother taking care of PLEASE skills?