DBT Fun Facts
DBT Stands for...
Dialectical Behavioral Therapy
What are the three states of mind?
Emotion Mind, Rational Mind, Wise Mind
This skill is about learning that each emotion has an action urge related to it and to help us change our emotions we can learn to engage in an action urge that is opposite the emotion we are feeling.
What is Opposite Action?
Being able to stand up for your own or other people's rights in a calm and positive way, without being either aggressive, or passively accepting
What is Assertiveness?
TIPP Skills stands for...
Temperature, Intense Exercise, Paced Breathing, Paired/Progressive Muscle Relaxation
Creator/Founder of DBT
Who is Marsha Linehan
This skill is the practice of sending love to yourself or to others. It can be done by engaging in guided imagery. It can help decrease a sense of judgmentalness and lessening of hostile feelings.
What is Loving Kindness?
This skill works by exploring the facts related to how one is feeling. It is about analyzing if your emotion to see if it relates to the trigger, what your interpretations are of the emotion, if it is causing a sense of catastrophe and if it or the intensity of it makes sense to the trigger.
What is Check the Facts?
Using this skill means you are noticing the truth in someone else’s perspective, you are acknowledging the emotional experience of others as they see it and that you are seeing it as their truth. It is okay if it is different than your truth or experience as both are valid.
What is Validation?
This is the process of accepting-fully and whole heartedly what has gone on in your life including who and where you are and what you cannot change while working towards changing what you can.
What is Radical Acceptance?
How many weeks is the DBT Cycle at CFD?
8 weeks
Mindfulness
What is being present in the hear and now?
Describe the CBT cycle (or triangle)
Thoughts, Feelings, and Actions are all connected. If we interrupt in one area, we can change this cycle.
be Gentle, act Interested, Validate, use an Easy Manner
Engaging in activities that include our five senses. (Name the skill and the senses)
Self-Soothing. See, hear, smell, touch.
When two thoughts are opposing but can co-exist, or be true together.
What is Dialectical?
Skills that are about learning how to observe, describe and participate in the moment we are in. It is focused on being grounded and present in the moment and situation we are a part of.
What are the "What" skills?
An internal process that makes a person move toward a goal.
What is Motivation?
What does DEAR MAN stand for?
Describe, Assert, Express, Reinforce, stay Mindful, Appear confident, and Negotiate
What does ACCEPTS stand for?
Activities, contributing, comparisons, emotions, pushing away, thoughts, sensations
Mindfulness
This skill is about trusting your instincts and using both parts of your thinking process, emotion mind and reasonable mind. It means that we are thinking about the emotions about the situation we are in but also balancing that with thinking about the consequences or logistics of the situation.
What is Wise Mind?
Physical illness, Balance eating, avoiding mood altering substances, Balance sleep, and get Exercise
What is the PLEASE skill?
This skill is about understanding Dialectics, being able to see and understand that there are opposing sides, that we are all connected, that change is a constant and that change is transactional.
What is Walking the Middle Path
This is the last skill on the path of tolerating emotions. It focuses on finding the meaning and taking a break from distress. It works best when we are only slightly distressed, it may call on us to find meaning, or use prayer to work on letting go or encouraging yourself to move forward.
What is IMPROVE the Moment?