DBT Modules
Skills that help us to be aware of the present moment without judgment.
What is Mindfulness
This is used to balance the Reasonable and Emotion Mind
What is Wise Mind
Rehearsing a plan ahead of time so that you are prepared to cope skillfully with emotional situations
What is Coping Ahead
What does the acronym STOP stand for?
What is "Stop, Take a step back, Observe, Proceed mindfully"
This skill is used for getting what you want and need from others aka. assertiveness
What is DEAR MAN
Skills to help us improve our relationships.
What is Interpersonal Effectiveness
Mindfulness can be used for _____________ aka "passively and repetitively focusing on symptoms of distress and circumstances surrounding these symptoms"
What is Rumination
This skill is used for when you have the urge to act on an emotion that does NOT fit the facts or is NOT effective
What is Opposite Action
These skills include: Holding ice/putting your face in cold water, running fast, deep breathing, and tensing and relaxing muscles
What are TIPP skills
The goal of these skills is to maintain a positive relationship with mutual respect
What are GIVE skills (be Gentle, act Interested, Validate, use an Easy manner)
Skills used to manage short-term, intense emotions and to prevent impulsive behaviors.
What is Distress Tolerance
Describe Mindfulness 5-4-3-2-1
What is 5 things you see, 4 things you hear, 3 things you feel, 2 things you smell, 1 thing you taste
Doing things that make you feel competent and effective to combat helplessness and hopelessness
What is Building Mastery
Using the 5 senses to engage in relaxing activities
What is Self-Soothe
The goal of these skills is to maintain your self-respect
What are FAST skills (be Fair, no Apologies, Stick to values, be Truthful)
Skills that help us maintain a positive emotional state in the short and long term.
What is Emotion Regulation
The three steps: Nonjudgmentally, One-mindfully, Effectively all make up the ______ skills?
What is "How"
Since many emotions are set off by our thoughts and interpretations of events, this skill can help you to better examine your thoughts
What is Check the Facts
These skills are used for healthy distractions from distressing emotions
What are ACCEPTS skills
This can be a helpful tool for reflecting on what skills you could have used after you already engaged in an unhelpful behavior
What is Behavior Chain Analysis
BONUS: The balance of acceptance and change aka. compromise
What is Dialectics/Walking the Middle Path
The three steps: Observe, Describe, Participate all make up the _______ skills?
What is "What"
What does the acronym ABC PLEASE stand for?
What is Accumulate positive emotions, Build mastery, Cope ahead, treat Physical iLlness, balance Eating, Avoid mood-altering substances, balance Sleep, and Exercise
One of the most difficult skills to use when in distress!
What is Radical Acceptance
Name the different sections of a BCA
What are Vulnerability factors, Prompting event, Links (emotions, thoughts, behaviors), Problem behavior, Consequences