DBT
What does DBT stand for
Dialectical Behaviour Therapy
What are the 3 states of mind?
1. Emotional Mind
2. Intellectual Mind
3. Wise Mind
What is validation?
telling someone what they think, feel and believe is real, logical and understandable
Why bother coping with pain?
A part of life and cant be avoided
Can prevent you from acting impulsively
What is the DEAR MAN acronym?
Describe, Express, Assert, Reinforce, Be Mindful, Appear confident, Negotiate
What does dialectical mean?
2 opposite ideas can be true at the same time
What can mindfulness do?
Help regulate
Practice non-judgement
Practice acceptance
What are the the 3 types of validation?
1. Validation
2. Self-Validation
3. Self-Invalidation
What is the acronym ACCEPTS
Activities
Contributing
Comparisons
Emotions
Pushing Away
Thoughts
Sensations
What is the GIVE FAST acronym?
Gentle, Interested, Validate, Easy mannor, Fair, Apologies, Stick to Values, Truthful
What is one DBT Assumtion
People are doing the best they can
people want to improve
People want to do better, try harder and are motivated to change
There is not absolute truth
What is shoulding on yourself?
Having a fixed idea of how you or others should behave.
Name 2 validation strategies
Focus on the worth of the person
Observe & listen carefully
Use body language
State the unstated
Find what is true and valid
What are the 6 senses
What does ABC PLEASE stand for?
Accumulating positive experiences, build mastery, cope ahead, physical illness, balanced eating, avoid drugs, sleep, excersize
Reduce confusion about the self
Emotional Regulation
Decrease Impulsivity
Improve personal relationships
What is personalization?
You see yourself as the cause for things you have no control over or that have nothing to do with you.
How can we validate the self?
Honour your experience
Identify primary emotions
Notice your thoughts and feelings without judgement
What is the V for IMPROVE?
Mental Vacations
Describe opposite action
Act opposite to the action urge when the emotion is doing more harm than good.
What is one social factor that affects us negatively?
Environment
Invalidating interactions
Not being able to self-validate
What is mind reading?
You believe you know what other people are thinking even without asking
Your friend is angry at you for bailing on them last minute and said you were a flakey person but you had a long day and were yelled at by a customer at work. How can you validate this person?
I understand why you would think that, here is some context. I will try to give you more notice next time.
What is radical acceptance?
The skill of accepting the things that you cannot change. Seeing reality for what it is and learning to cope with pain.
What is riding the wave?
Learning to ride the emotions like a wave - experience them, tolerate them, and watch them fade.