Mindfulness
2 opposites that can be true at the same time
What is dialectics?
A skill that changes the emotion by acting opposite to its action urge
What is Opposite Action?
The purpose of crisis survival skills
What is tolerating painful events, urges, and emotions when you cannot make things better right away?
Definition of interpersonal
What DBT stands for
What is Dialectical Behavior Therapy?
The 3 states of mind
What is reasonable mind, wise mind, and emotion mind?
Main question to ask yourself when using Check the Facts
What is do my emotions fit the facts of the situation?
TIPP stands for
What is Tip the temperature, Intense exercise, Paced breathing, and Progressive muscle relaxation?
A skill that is for relationship effectiveness and a skill that is for self-respect effectiveness
What is GIVE (relationship) and FAST (self-respect)?
The person who created DBT, she had lived experience of mental illness and designed a therapy that would help people like her younger self
Who is Marsha Linehan?
The “what” skills
What is observe, describe, and participate?
What ABC stands for and what the PLEASE skill is
What is accumulate positive emotions, build mastery, and cope ahead with emotional situations?
What is taking care of your mind and body or treat physical illness, balance eating, avoid mood altering substances, balance sleep, and get exercise?
The difference between distracting and avoiding?
What is taking a time-limited break where you come back to the problem verses never returning to the issue?
DEARMAN stands for
What is
DESCRIBE, EXPRESS, ASSERT, REINFORCE
(stay) MINDFUL, APPEAR CONFIDENT, NEGOTIATE
The DBT module that is considered to be the most important and necessary to complete the other modules
What is mindfulness?
The “how” skills
What is nonjudgmental, one-mindfully, and effectively?
What are healthy habits/behaviors that can be adjusted to help you have a good night’s sleep?
Skill to stop fighting reality, throwing tantrums because reality is not the way you want it, and letting go of bitterness
What is Radical Acceptance?
Validation means (in DBT)
Finding the truth in another person’s perspective or situation; verifying the facts of the situation
Acknowledging that a person’s emotions, thoughts, and behaviors have causes and are therefore understandable
Not necessarily agreeing with the other person
Not validating what is actually invalid
Pain + Nonacceptance =
What is suffering?
The 3 goals of mindfulness practice
What is reduce suffering + increase happiness, increase control of your mind, and experience reality as it is?
The 4 goals of emotion regulation
What is understand and name your own emotions, decrease the frequency of unwanted emotions, decrease emotional vulnerability, and decrease emotional suffering?
The 3 goals of distress tolerance
What is survive crisis situations, accept reality, and become free?
The 3 goals of interpersonal effectiveness
What is be skillful in getting what you want and need from others, build relationships and end destructive ones, and walk the middle path?
The theory that DBT is based off
What is Biosocial Theory?