DBT 1
Being Mindful means being in the _________ moment.
Present
What does DBT stand for?
Dialectical Behavioral Therapy
When you accept reality as it is, even if it’s unpleasant, this radical acceptance skill helps you stop fighting reality.
What is radical acceptance
What are the 4 pillars of DBT?
Distress tolerance, Emotional regulation, Interpersonal Effectiveness and Mindfulness
True or false: There are such thing as "positive" and "negative" emotions.
False
In DBT’s ABC skill, the letters remind you to manage your emotions: What do the letters A, B, and C stand for?
What is Accumulate positive experiences, Build mastery, and Cope ahead
What category of DBT focuses on helping us build skills to better navigate relationships?
Interpersonal Effectiveness
What skills are meant to be done IN THE MOMENT to reduce intense emotions
Distress Tolerance
This DBT skill helps you notice your feelings without acting on them immediately, like taking a pause instead of texting back in anger.
What is distress tolerance or STOP skill
What are the three states of mind?
Emotional, Reasonable and Wise
What type of skills are DEAR MAN, GIVE and FAST?
Interperonal Effectiveness
What would be an example of opposite action for the emotion “sadness”?
Doing something active or enjoyable even though you feel sad, like going for a walk, playing basketball, or calling a friend to hang out.
Doing something that gives you comfort, like squeezing a stress ball or listening to your favorite song, to get through a tough moment is called this.
What is self-soothe
What does the term dialectical mean?
It is integrating two opposites - acceptance and change will generate better results than either one alone.
What type of skills are ACCEPTS, IMPROVE and Self-Soothe?
Distress Tolerance
Name all of the parts of ACCEPTS.
A - Activities
C- Contributions
C- Comparisons
E- Emotions
P - Push Away
T - Thoughts
S - Sensations
True or False: These are the parts of DEAR MAN,
Describe, Express, Assert, Remove, (be) Mindful, Appear Confident, Negotiate
False, Remove is not a part of DEAR MAN
Changing how you feel, think or act about a problem can be accomplished after you master the skills offered within this skills category.
Emotional Regulation
Name three unhelpful thinking styles
Answers may vary
(mental filter, jumping to conclusions, labeling, black and white thinking, should statements, personalization, catastrophizing, emotional reasoning)
Taylor wants to ask their friend to return a borrowed game without hurting the friendship. They plan exactly what to say, stay calm, and listen to the friend’s response. Which DBT skill are they practicing?
What is DEAR MAN
Name at least two out of four parts of the GIVE skill.
(be) Gentle, (act) Interested, Validate, and (use an) Easy Manner
True or False: Radical acceptance does not mean approval.
True
What does TIPP stand for?
Temperature, Intensive Exercise, Paced Breathing, Progressive Muscle Relaxatoin
Daily Double!
What does STOP stand for? What type of DBT skill is it?
Stop, Take a step back, Observe, Proceed mindfully
Emotional Regulation
What are the six senses in DBT?
taste, smell, sight, hearing, touch, movement