What is DBT?
What does DBT stand for?
Dialectical Behavioral Therapy
What are the three states of mind?
Emotion Mind, Rational/Reason Mind, and Wise Mind
What are the three steps of the What Skills?
What are the three How Skills?
Non-judgementally, Effectively, and One-Mindfully
True or false: Mindfulness is the foundation of the rest of the DBT modules/skills.
True!
Name one module of DBT.
Mindfulness
Emotion Regulation
Distress Tolerance
Interpersonal Effectiveness
This state of mind is when your feelings are in charge and your thoughts and behaviors are driven by them.
Emotion Mind
This is where we label feelings as feelings, thoughts as thoughts, urges as urges, and opinions as opinions.
Describe
Which How Skill focuses on trying not to use words like "good", "bad", "ugly", "should", "stupid?"
Non-Judgementally
What is mindfulness?
Paying attention on purpose to what is happening right now; Living in the present moment; Being aware of what is going on interally and externally
What is the goal of DBT?
To empower you to regulate your emotions and live your life more effectively; to create a life worth living.
The state of mind occurs when you are only focused on the facts.
Reason/Rational Mind
This is where we tune in to what is going on inside of us and use our five senses to notice what is happening outside of us.
Observe
Which How Skill empowers you to make decisions that get you closer to your goals?
Effectively
What are some benefits of mindfulness?
We are able to:
• Notice our thoughts without being overwhelmed by them.
• Make planned decisions and avoid acting impulsively.
• Be focused on, appreciate and enjoy fun times.
• Feel more calm and relaxed, even in stressful situations.
• Use skills to help us act Effectively and feel better.
What is an example of finding balance between two opposites?
Balancing acceptance and change, fun and responsibility, dependence and independence, etc.
In this state of mind, you are able to feel your emotions and focus on the facts.
Wise Mind
This is where we use the information we have learned combined with our coping skills to move forward.
Participate
Which How Skill centers around focusing on one thing at a time?
One-Mindfully
Give three examples of ways to use mindfulness to cope with stress.
...
This concept says that everything has an opposite, and we are most effective when we find balance between opposites.
Dialectics
How do we get into Wise Mind?
By using our coping/DBT skills!
True or false: you can only do one round of Observe, Describe, and Participate at a time.
False! If you notice you are still in distress after participating, begin again and use the What Skills as many times as you need!
Reframe the following judgment: "I can't do anything right."
"Everyone makes mistakes sometimes;"
"I can learn from my mistakes;"
"I did a great job on ___ recently, so it's okay that I'm not as good at this"
Alex got in an argument with their partner and felt like their partner wasn't understanding their perspective. They started shouting and walked off, slamming the door behind them. What was Alex's goal, and how could they have acted Effectively?
Goal: to be understood by their partner
Effectively: use Observe, Describe, Participate to get into Wise Mind; ask their partner for a five-minute break then return to the conversation, model perspective-taking, etc.