General DBT
What does DBT stand for?
Dialectical Behavior Therapy
Fair, (no) Apologies, Stick to values, (be) Truthful
What is mindfulness?
Being in the present moment
What is opposite action?
Doing the opposite of the emotion you're feeling
Who is the current Vice President of the United States of America?
Mike Pence
What are the four parts to DBT?
Mindfulness, Interpersonal Effectiveness, Emotion Regulation, Distress Tolerance
ACCEPTS
Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations
Name this skill that helps us use our senses mindfully: 5 things you can see, 4 things you can touch, 3 things you hear, 2 things you can smell, 1 thing you can taste
5-4-3-2-1 skill
Brainstorming _____ ______ is one way to problem solve in DBT
Alternative solutions
Name the seven dwarfs from Disney's Snow White and the Seven Dwarfs
Sneezy, Bashful, Sleepy, Grumpy, Doc, Dopey, Happy
What are the 3 states of mind?
Emotional, Reasonable (Rational), Wise
STOP
Stop, Take a step back, Observe, Proceed mindfully
We can create a shape in the air while using this skill
Square Breathing (show us!)
What is radical acceptance?
Accepting reality or what you cannot control
His real name is Donald Glover
Childish Gambino
These tools you write on can help you self-monitor target behaviors, emotions and skills
Diary Cards
TIP(P)
Tip the temperature, Intense exercise, Paced breathing, Paired muscle relaxation
Why are interpersonal effectiveness skills important?
Helps us build and strengthen relationships.. helps us be assertive with asking for what we want and being able to say "no"
What do we replace Willfulness with?
Willingness
What is 3/7 chicken, 2/3 cat & 2/4 goat?
Chicago
Teaching skills in problem-solving, changing unwanted behaviors, emotions & thoughts. Accepting what is and being present in the moment are the goals of ____?
DBT
DEARMAN
Describe, Encourage, Ask, Reinforce, Mindfulness, Appear confident, Negotiate
This helps you balance change + acceptance
Walking the Middle Path
Make one of these lists before acting on impulsive urges
Pros + Cons list (then rehearse them over and over!)
This former boyband member released his second solo album "Fine Line" in 2019 and was the first #1 on Billboards top 200 of the 2020s
Harry Styles