DBT Basics
What does DBT stand for?
Dialectical behavioral therapy
Name one example of a mindfulness activity
Grounding, meditation, breathing, or muscle relaxation
What is distress tolerance?
Managing emotional incidents without becoming overwhelmed
Name a 'green light' emotion
Happy, calm, focused
Name one style of communication
Passive, assertive, aggressive
What is mindfulness?
Being in the present/the here and now
What is progressive muscle relaxation?
Focusing on each aprt of the body, tensing and then relaxing the muscles
Which DBT principle does a body scan use?
Mindfulness
Name a 'yellow light' emotion
Worried, frustrated, tired
What is an 'I feel' statement?
A statement that beings with 'I' and communicates how you feel
What is interpersonal effectiveness?
The ability to successfully interact with others
Which skill uses ice to regulate your body?
Tipping the Temperature
What is the name of the breathing technique used in T.I.P.P.?
4-7-8
Name a 'red light' emotion
Angry, terrified
How would "You always pick her over me!" be turned into an 'I' statement?
"I feel unwanted/angry/sad because you don't choose me."
What is radical acceptance?
Accepting things as they are, letting go of resentment and anger
What do the letters in S.T.O.P. stand for?
Stop, Take a step back, Observe, Proceed mindfully
What does 'dialectical' mean?
Considering opposing ideas/viewpoints and looking for a middle path
What is emotional regulation?
The ability to understand and manage one's emotions
What does F.A.S.T. stand for?
be Fair, no Apologies, Stick to your values, be Truthful
What are the four core principles of DBT?
Mindfulness, emotional regulation, interpersonal effectiveness, & distress tolerance
What is opposite action?
Doing something opposite to the emotion you're feeling- watching a funny movie when you're sad, for example
How do T.I.P.P. skills work?
By changing your body chemistry to deescalate you for a short period of time
Name a coping skill for anger
Counting, deep breaths, taking a time-out
What does D.E.A.R.M.A.N. stand for?
Describe, express, assert, reinforce, mindful, appear, negotiate