DBT Terms
an inaccurate thought or thinking error
Cognitive Distortion
Making excuses for something we say or do
Justifying
Using your 5 senses (plus one) to comfort and manage distress
Self Soothe
Observe and Describe
What does it mean to be dialectical?
Two ideas can both be true at the same time
To observe your life as it is happening and accept your current situation without judgement
Mindful
Making something seem less important or smaller than it really is
Thinking through all the good and bad results of an action
Pros and Cons
To be completely involved in an activity without distraction
Participate
When your school or factual brain is in control
Reasonable Mind
What does DBT stand for
Dialectical Behavior Therapy
When you imagine that whatever is happening is the absolute worst thing in the world.
Catastrophizing
Letting go and accepting that something is what it is
Radical Acceptance
Using facts and seeing things as they are, without opinion
Non-judgmental
When your feelings are taking control
Emotional Mind
Skills to help us cope and survive during a crisis and tolerate short term or long term pain
Distress Tolerance
When you admit part of the truth but leave out parts.
Lies of Ommission
What does IMPROVE the moment stand for?
Imagery
Meaning
Prayer
Relaxation
One thing at a time
Vacation
Encouragement
Focusing on developing goals and working towards them
Effectively
Harmony between both emotions and reason
Wise Mind
Describe teflon mind vs velcro mind
Teflon- letting things come and go- not holding on
Velcro- holding onto every thought or experience
When the consequences are too far in the future to worry about
Distant Elephants
What does distracting with ACCEPTS stand for?
Activities
Contributing
Comparisons
Emotions
Push Away
Thoughts
Sensation
What does ONE MIND stand for
One thing at a time
Be in the NOW
Be grounded in the Environment
Be mindfully present in the moment
Increase your 5 sense
Use Non-Judgemental
Describe what is going on
Identify and define the 4 types of cues
Emotional-other feelings that may occur
Physical- how your body responds
Behavioral- what you do
Cognitive- what you think