DBT Basics
Completing THIS worksheet before individual therapy sessions helps us to understand our emotions, urges, target behaviors, and skills use.
What is a diary card?
Increasing our awareness of these two "hot" and "cold" states of mind can help us to reach WISE MIND.
What are emotion mind and reasonable mind?
THIS skill asks us to examine our thoughts and beliefs about a situation to separate our assumptions from facts.
What is check the facts?
Remember, we need to check the facts before we move on to either opposite action or problem solving. This is the first step in understanding and changing emotional responses.
The A in ABC stands for THIS, and we want to do this in the short-term and the long-term.
What is accumulate positive emotions?
THIS is the goal of the PLEASE skills.
To take care of your mind by taking care of your body. (or just taking care of your body).
These four modules make up DBT skills training.
What are emotion regulation, distress tolerance, mindfulness, and interpersonal effectiveness
During daily mindfulness, a co-leader asks you to sing a line from "Row, Row, Row Your Boat" and then to call on someone else to sing the next line. This is an example of the "what" skill of _____.
What is participating?
If I check the facts, and my emotions are NOT justified or will not be effective to act on, I might consider this skill.
What is opposite action?
What is building mastery?
Taking prescribed medications and seeing a doctor are examples of this "PL" skill in please.
What is treating physical illness?
I am doing the best I can, and I can do better. I am scared, and I have courage. I am capable, and I need support.
....are examples of this DBT concept.
What is the dialectic?
Wordless watching and not labeling a thought or experience is THIS type of "what" skill.
What is observing?
If I check the facts, my emotion is justified, and I need to figure out how to act effectively I might try this skill to come to a decision about what to do.
What is problem solving?
If I have a test coming up, and I am feeling anxious about it. I mentally rehearse sitting down for the exam and using my DBT skills each time I feel anxious and distracted, so I will be prepared to use these skills during the actual exam. This is an example of what ABC skill?
What is Cope Ahead?
I used to drink a venti latte with a double shot before giving big presentations. As a result, I often felt shaky and have gotten nervous about my next presentation.
I decided not to have caffeine before my next presentation. This is an example of what PLEASE skill?
What is avoiding mood-altering substances?
This module of DBT is repeated for two weeks at the beginning of every new round of skills training, because these skills help us to understand our emotions and urges so that we can act effectively.
What is mindfulness?
Setting an intention to do one thing at a time and to focus only on that task is an example of THIS "how" skill.
What is one-mindfulness?
Opposite action works best when you do it
____ _____ ____ (3 words).
What is "all the way"?
You can accumulate positive emotions in the long-term and build a life worth living by acting according to your _____.
What are values?
What is mindfully?
If I engage in a target behavior I might be asked to do one of these types of analysis.
What is a chain analysis?
This is one of the goals of mindfulness.
What is.....
reduce suffering, increase happiness, increase control of your mind, experience reality as it is (any similar answer is acceptable).
Emotions are always valid. Sometimes we check the facts and find that emotions are not _______.
What is justified?
In order to enjoy positive experiences, we need to be unmindful of _____.
What are worries?
These can include when the positive experience will end, whether you deserve the positive experience, or how much more might be expected of you now (all acceptable answers).
The "S" skill covers balanced sleep. THIS is how much sleep doctors recommend for most people to get for a full night's rest.
What is 7-9 hours?
Remember, for some people a little more or a little less might leave them feeling rested.