General DBT
The idea that two things that seem opposite can be true at the same time; balancing two seemingly opposite truths.
What is dialectics?
The state of mind that focuses on logic and facts, and often neglects to consider emotions.
What is rational mind?
The "DEAR" in DEARMAN stands for ____.
What is describe, emotion, assert, and reinforce?
Skill that includes identifying our emotion and action urge, and then doing the opposite of our emotion urge
What is Opposite Action?
This distress tolerance skill focuses on using our 5 senses (vision, taste, touch, smell, and hearing) to reduce distress
What is self-soothe?
Honoring the urge to rebel in a creative and non-destructive way, like getting a tattoo or giving an honest response instead of a polite one.
What is alternate rebellion?
The skill of attending to one thing in the moment, and doing one thing at a time.
What is one mindfulness?
The "MAN" in DEARMAN stands for ____.
What is be mindful, appear confident, and negotiate?
What is accumulating positives?
The TIPP skills include these 4 distress tolerance skills.
What is temperature, intense exercise, paced breathing, and progressive muscle relaxation?
The central dialectic in DBT includes balancing these two ideas.
What is acceptance and change?
The state of mind that synthesizes reason and facts with emotions and subjective experiences.
What is wise mind?
This group of skills focuses on maintaining the relationship with another person in an interpersonal interaction.
What are GIVE skills?
A group of skills that reduce our vulnerability to emotions and focus on taking care of our physical health.
What are PLEASE skills?
Noticing that one is not accepting something, making an inner commitment to accept, and doing it again and again.
What is turning the mind?
Communicating that a person's experience makes sense given the current or past context; communicating the understanding of one's thoughts, emotions, and experiences.
What is validation?
The skill that involves entering into the activity or moment without judgment or self-consciousness; fully immersing yourself in the present experience.
What is the participate skill?
This group of skills focuses on the objective of maintaining one's self-respect in an interaction with another person.
What are FAST skills?
Learning a new skill such as how to play a new sport or how to cook a new recipe would be an example of which emotion regulation skill?
What is Building Mastery?
Allowing the world to be what it is, and participating it what it really is (vs. what you wish it could be).
What is willingness?
The idea that our environment and our biology both interact with each other, and both play a role in how we experience emotions.
What is the biosocial theory?
The skill that involves "doing what works" and acting skillfully; letting go of vengeance and being mindful of objectives.
What is the effectiveness skill?
These 3 goals can be ordered in terms of priority in an interpersonal interaction.
What are objectives, self-respect goals, and relationship goals?
Body postures that allow us to increase our acceptance of the current moment include ___ and ____.
What is half-smiling and willing hands?