DBT Basics
What does DBT stand for?
Dialectical Behavioral Therapy
True or False:
Mindfulness is Being aware of thoughts, feelings, and Behaviors in the present moment without judgement.
True:
being in the present moment
being aware of thoughts, feelings, and behaviors without Judgement
focusing in the moment
What does the A in ABC's stand for?
Accumulating positives
Name at least 4 distress tolerance skills.
Distract with WISEMIND ACCEPTS
Self-soothe
IMPROVE the moment
Pros/cons
TIPP
STOP
Name at least 2 interpersonal effectiveness skills?
FAST
GIVES
THINK
What theory states that over time emotionally sensitive individuals, who are raised in an invalidating environment, have a harder time staying in charge of emotions?
Biosocial Theory
What is the synthesis between Emotion Mind and Logic Mind? Hint: This is where we strive to be.
Wise Mind
What is the aim of accumulating positives-long term?
To build a life worth living or to build a life worth living goal
What does ACCEPTS stand for?
What is DEARMAN?
Describe, express, assert, reinforce, mindful, appear confident, negotiate.
What is one example of acceptance and change?
Example" I am doing the best I can and I can do better"
Name two types of mindfulness skills
"What skills"
"How Skills"
T/F: Emotion regulation skills help decrease our emotional suffering.
True.
Give one example of IMPROVE in improve the moment.
Imagery, Meaning, Prayer, Relaxation, One thing in the moment,Vacation, Encouragement.
Any example
What does the V stand for in gives and give an example of this?
Validate, any validating statement.
What are the four modules of DBT?
Mindfulness
Distress tolerance
Emotion regulation
Interpersonal effectiveness
Observe: Just Notice
Describe: Put into words
Participate: Enter into or imagine the experience
These are steps to which type of Mindfulness skills?
"What Skills"
What is the purpose of emotions? Give one example
Emotions give us information, communicate and influence, and motivate to action.
Example: Body Language, feelings, automatic response
What does the TIPP skills stand for? Give an example of one.
Tip the temperature, Intense Exercise, Paced Breathing, Progressive Muscle Relaxation.
T or F. Other people are too powerful, sometimes despite your best efforts gets in the way of you achieving interpersonal goals.
True. The environment gets in the way of using our skills.
What does dialectical mean?
Two opposite ideas can be true at the same time.
One Mindfully
Non-judgementally
Effectively
Which type of Mindfulness skills are these?
"How"
What does PLEASE stand for ?
treat physical illnesses, balanced eating, avoid mood altering substances, balanced sleep, exercise
What do you need to do in order to radically accept?
Turn the mind
What are the 3 goals for interpersonal effectiveness?
able to get needs met, keep and maintain relationships, and have self-respect within relationships.