Distress Tolerance
When is a good time to use distress tolerance skills?
When you're experiencing intense emotions, feeling overwhelmed, or when you want to avoid destructive behaviors
When is a good time to use mindfulness skills?
Whenever you are experiencing intense emotions, feeling overwhelmed, making impulsive decisions, or simply want to bring more awareness to your thoughts, feelings, and physical sensations in the present moment
What is the point of using emotion regulation skills?
So you can recognize, accept and regulate your emotions
What is the point of interpersonal effectiveness skills?
To enable ourselves to build and maintain healthy relationships by effectively communicating our needs, setting boundaries, and navigating interactions with others in a way that respects both our own needs and the needs of others, ultimately allowing oneself to achieve desired outcomes while preserving positive relationships.
What is your favorite DBT skill and why?
Name any skill and shared why you like it.
Name a distress tolerance skill:
ACCEPTS
TIP
Self-Soothe
IMPROVE
Pros/Cons
Problem Solving
Radical Acceptance
Wise Mind includes which two parts:
Emotional brain and Rational brain
Name at least one consequence of Poor Emotion Regulation
Name an interpersonal effectiveness skill:
DEARMAN
GIVE
FAST
Boundary Setting
What does DBT stand for?
Dialectical Behavioral Therapy
Temperature
Intense exercise
Paired muscle relaxation
Paced breathing
Name at least 3 benefits of using mindfulness skills:
1. Overall Wellbeing. By practicing the habit of focusing on what is happening now, you are able to enjoy the activities you are currently partaking with, without fearing the future or worrying about the mistakes of the past. People who are not fearful or anxious are less stressed, happier, more energetic, and are more deeply connected with others.
2. Getting Better Sleep. Practicing mindfulness can give you better sleep quality by reducing your stressful thoughts to help your mind relax, a state that leads to a more restful sleep.
3. Lowered Blood Pressure. Mindfulness is known to reduce blood pressure by enhancing attention control and emotion regulation, encouraging a state of relaxation.
4. Pain Management. Mindfulness helps with pain associated with fibromyalgia, migraine, chronic pelvic pain, irritable bowel syndrome, and other conditions.
5. Enhanced Focus and Concentration. Individuals who practice mindfulness report improvements in concentration and the ability to focus.
6. Helps with Stress, Anxiety, and Depression. Multiple studies were conclusive that mindfulness exercises do relieve stress anxiety and depression.
7. Weight Control and Eating Behavior. Mindfulness helps you control weight by helping reduce binge, emotional and restrained eating.
Stop
Take a breath
Observe
Pull back - put in some perspective
Proceed mindfully
Protecting your mental health and well-being.
Promoting healthy relationships by establishing clear expectations and limits.
Preventing burnout and exhaustion by prioritizing your needs and time.
Enhancing your self-esteem and self-respect by valuing your time and energy.
Improving communication skills by expressing your needs and limits to others.
Increasing productivity by eliminating distractions and focusing on important tasks.
Reducing stress and anxiety by avoiding unnecessary commitments.
Encouraging personal growth and development by making time for self-care and reflection.
Enhancing your sense of control and autonomy over your life.
Promoting a healthy work-life balance that supports your overall well-being.
Feeling understood and accepted by friends and family.
Your needs are met.
True or False: You have to practice DBT skills ahead of time, or they won't be helpful in the moment.
True
Name the five steps of the self-soothing grounding skill:
Practice these five steps:
Five things you can see
Four things you can touch
Three things you can hear
Two things you can smell
One thing you can taste
What does it mean to nonjudgementally see your thoughts and emotions?
Seeing things as they are, without adding labels like “good”, “bad”, “right” or “wrong”
Name all five parts of the PLEASE skill:
PL - treat physical illness
Eat healthy
Avoid mood altering substances
Sleep well
Exercise
Correctly name all four parts of the GIVE skill:
be Gentle
act Interested
Validate
use an Easy manner
Share an example of an experience you've had using a DBT skill:
Any appropriate on-topic answer counts.
Correctly name all seven parts of the IMPROVE skill
Imagery
Meaning
Prayer
Relaxation
One-thing-in-the-moment
Vacation
Encouragement
What are the parts of the WHAT skill?
Observe, Describe, Participate
Think of a time you've felt angry. Name an action you wanted to make, and the opposite action you can choose instead.
Any appropriate, on-topic answer counts
Correctly name all seven parts of the DEARMAN skill:
Describe
Express
Assert
Reinforce
Mindful
Appear confident
Negotiate
Who invented DBT?
Marsha M. Linehan