DBT Facts
DBT stands for
Dialectical Behavioral Therapy
Name 3 mindfulness skills:
Box breathing, coloring, people watching, etc.
What is a person's ability to manage actual or perceived emotional distress?
Distress Tolerance
What is a clash, or a serious disagreement called?
Conflict
Someone says something that you don’t like to you about your face, what is the best thing you can do?
Walk Away
Make an example out of said person via face modification.
1
DBT was founded by
Marsha Linehan
What are some benefits of box breathing?
Lowers stress, calms the mind, forces you to slow down, etc
What is doing the exact opposite of what you feel or acting on your urges?
Opposite Action
What is Interpersonal Effectiveness?
The ability to interact with others.
True or False: Acting out of emotion always a good idea.
False
DBT is derived from
CBT
What are 3 good mindfulness-based hobbies?
Journaling, photography, coloring, etc.
What is it called to let go of bitterness that may be keeping you trapped in a cycle of suffering?
When might it be a good time to practice DEARMAN?
A conflict or disagreement
True or False: When you can moderate the intensity of emotion it can help you control your behavior and reactions and you’ll feel less out of control.
True
Dialectical means
Two parts - two things can be true at the same time
Mindfulness is
Focusing on the present moment
What is a purpose of Distress Tolerance
Distract the mind, (to lower anxiety, etc)
What could be an example for Wise Mind?
Taking a timeout in the middle of a fight to avoid saying something you don't mean, following your gut and not walking in a dark alley at night, or finding time to meditate during a stressful workday and taking care of yourself.
Emotional regulation, sometimes called self-regulation, refers to the way we deal with big feelings like:
anger, excitement, frustration, anxiety or low mood
What are the 4 main pillars of DBT?
Mindfulness, Distress Tolerance, Interpersonal Effectiveness, Emotional Regulation
What are some ways of staying present?
Be Aware of Your Surroundings, Become Aware of Your Body, Enjoy being where you are, etc.
What does TIPP stand for?
Temperature, Intense Exercise, Paced Breathing, Paired Muscle Relaxation
What does DEARMAN stand for?
Describe, Express, Assert, Reinforce, Mindful, Appear Confident, Negotiate
How might one improve their emotional regulation?
Identify and reduce triggers, positive self-talk, tune into physical symptoms, see a therapist.