Distress Tolerance
3 distress tolerance skills
Will vary-examples include TIPP, STOP, distracting, self-soothing, IMPROVE, ACCEPTS
A commonly believed myth about emotions
Will vary
The principle of DBT that shows us that opposite sides can both be true
What is dialectics?
The three states of mind
What are Reasonable, Emotional, and Wise Mind?
The creator of Dialectical Behavior Therapy
Who is Marsha Linehan?
The purpose of distress tolerance
What is making it through an emotional incident without making things worse?
The reason we "check the facts"
What is, that many emotions and actions are set off by our interpretations of events rather than the events themselves?
An example of validation
Will very-one format is "it makes sense that you feel this way, because..."
Three uses of mindfulness
Will vary--examples include reduce anxiety, reduce suffering, increase happiness, and experience reality as it is
A skill that hasn't been mentioned yet
Will vary
5 ways to distract from distressing emotions
Will vary-examples include taking a walk, reading, coloring, meditating, playing a game
The skill to use when the emotional response does not fit the facts of a situation and/or acting on the emotion would be ineffective.
What is Opposite Action?
The skill to get what you want, the skill to keep a relationship, and the skill to keep respect for yourself.
What are DEARMAN, GIVE, and FAST?
The "what" skills
What are Observe, Describe, Participate?
DBT assumes that instead of people being unwilling to use skills, people are actually this.
What is doing the best that they can? Or, what is unable?
The definition of willingness
What is doing just what is needed?
Three things that make it hard to regulate emotions
Will vary--must have three of: biology, lack of skill, reinforcement of emotional behavior, moodiness, emotional overload, and emotion myths
What FAST stands for
What is (be) Fair, (no) Apologies, Stick to values, and (be) Truthful?
The "how" skills
What are Nonjudgmentally, One-mindfully, Effectively?
This core concept is considered a foundation for the other elements of DBT
What is mindfulness?
Two skills and what they stand for out of STOP, ACCEPTS, and IMPROVE
What is STOP--Stop, Take a step back, Observe, Proceed mindfully?
What is ACCEPTS--Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, and Sensations?
What is IMPROVE--Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, and Encouragement?
500 extra points if you attempted ACCEPTS, whether or not you got it right
An action urge and opposite action to take for each of the following: fear, anger, sadness, and shame
Will vary-examples for action urges are avoid, attack, isolate, and hide; examples for opposite action are approach, be gentle, get active, and talk to accepting people
An example DEARMAN--including what each letter stands for
Will vary-includes Describe, Express, Assert, Reinforce, (stay) Mindful, Appear Confident, and Negotiate
Mindfulness can reduce pain by up to this much (percentage)
What is 50 percent?
DBT concepts of acceptance and mindful awareness largely derive from this religious and meditative practice
What is Buddhism?