DBT Basics
What does DBT stand for?
Dialectical behavior therapy
What are the 3 states of mind in DBT?
Emotion mind, reasonable/logical mind, and wise mind
What is the first skill of Distress Tolerance?
S - Stop
T - Take a step back
O - Observe
P - Proceed mindfully
Name 6 basic emotions.
Fear, sad, disgust, anger, surprise, happy
What are the main goals of interpersonal effectiveness skills?
Getting what you need or want in a specific interaction while keeping the relationship intact.
Building, maintaining, or repairing positive relationships and ending destructive ones.
Upholding your personal values, beliefs, and self-esteem during interactions.
What are the 4 modules of DBT?
Mindfulness, Distress Tolerance, Emotion Regulation, Interpersonal Effectiveness
What is the definition of mindfulness?
Intentional awareness
What is the TIPP skill?
T - Tip the temperature
I - Intense exercise
P - Paced breathing
P - Paired/progressive muscle relaxation
Feeling sad and wanting to isolate but actively choosing to go out and socialize is an example of what skill?
Opposite action
What is DEARMAN?
D - Describe
E - Express
A - Assert
R - Reinforce
M - Stay Mindful
A - Appear Confident
N - Negotiate
The idea that two things that seem opposite can both be true is an example of what?
Dialectics
What are the 3 "what" skills of mindfulness?
Observe, describe, and participate
Name 1 distraction skill of distress tolerance.
ACCEPTS, self-soothing, IMPROVE, body scan meditation
What is the purpose of emotions? (ie: what do emotions do for us?)
Motivate and prepare us for action, communicate to others, and communicate to ourselves
What skill should you use if you want to keep your relationship and act effectively?
G - (Be) Gentle
I - (Act) Interested
V - Validate
E - (Use an) Easy Manner
What are the 4 options for solving any problem?
1. Solve the problem.
2. Feel better about the problem.
3. Tolerate or accept the problem.
4. Stay miserable.
What are the 3 "how" skills of mindfulness?
non-judgementally, one-mindfully, and effectively
What skill can be used when making a decision, especially about acting on an urge?
Pros and cons
What is the ABC skill?
Accumulate positive emotions (short-term and long-term), build mastery, and cope ahead
What skill can be used to maintain self-respect in interpersonal interactions, especially ones in which you need to assert yourself or set boundaries?
F - Fair
A - Apologize
S - Stick to values
T - Truthful
Who is credited with creating DBT?
Marsha Linehan
What does it mean to "walk the middle path"?
Finding balance between opposites (reasonable vs. emotional mind, doing vs. being mind, desire for change vs. radical acceptance, etc.)
What is radical acceptance?
The complete and total acceptance of reality (including emotions, thoughts, behaviors, and circumstances that are out of your control), even if you don't like it.
What is the PLEASE skill?
PL - Treat physical illness
E - balanced eating
A - avoid mood-altering substances
S - balance sleep
E - get exercise
What are the 6 levels of validation?
1. Paying attention
2. Reflecting back
3. Reading minds
4. Understanding
5. Acknowledging the valid
6. Showing equality