What/How Skills
What are the 3 components of skills?
Nonjudgmentally, One-Mindfully, and Effectively
What does the acronym STOP stand for?
Stop
Take a Step Back
Observe
Proceed Mindfully
True or False: One of the goals of emotional regulation is to increase the frequency of an unwanted emotion
Before applying Opposite Action, you must first ask yourself if your emotional reaction "fits" these of the current situation.
What are the facts?
What does DBT stand for?
Dialectical Behavioral Therapy
What are the 3 Components of What Skills?
Observe
Describe
Participate
The primary goal of using the STOP skill when feeling overwhelmed, distracted, or triggered is to prevent doing this.
Acting Impulsively or reacting without thinking
What happened in the few minutes right before the emotion started? This is known as the ....
Prompting Event
According to DBT principles, to effectively change an emotion, you must practice Opposite Action not just halfway, but "all the way"—which includes changing your actions, words, facial expressions, and this physical feature?
What DBT skill encourages completely letting go of fighting reality and accepting the present moment exactly as it is without approval or resignation?
Radical Acceptance
Telling exactly what you see, specifically the behavior/facts
"I noticed"
Describe
During the "Observe" step of the STOP skill, you gather information by noticing your thoughts, feelings, behavior urges, and these bodily reactions.
Body Sensations
4 Things You Cannot Observe in Others
Feelings, Thoughts, Motives, Causes
In DBT, the automatic behavioral drive triggered by an emotion—such as wanting to hide when feeling ashamed or attack when angry—is known as an emotion this.
What is an emotional urge?
Which skill involves deliberate behavior that goes counter to an unhelpful or unjustified emotional urge—such as approaching what you fear?
Describes being fully present and engaged. Letting yourself fully feel any emotion that comes up
Participate
When proceeding mindfully in the final step of STOP, you consult this mental state—the balance between emotional mind and reasonable mind—to make choices that align with your long-term goals.
This describes what happen prior to the prompting event that made me sensitive to be highly emotional
Vulnerability Factors
To reduce feelings of fear, this opposite action encourages you to get closer to the person, place, or thing you are afraid of rather than escaping.
What is avoid avoidance?
What are the two extremes that make up Wise Mind?
Emotional Mind and Reasonable Mind
This is the basis for all DBT Skills. It is clearly used in the Observe Skill, as we slow down to notice our surroundings and internal experiences (thoughts, emotions, and sensations). What am I referring to?
Mindfulness
To take a step back ("T") in the moment, we discussed physical or verbal actions such as leaving the room, taking a break, or doing this with the conversation.
Changing the Subject
Identify 3 barriers to Emotional Regulation
Biology, Lack of Skills, Previous Reinforcement of Emotional Dysregulation, Emotionally Overwhelmed, Moodiness, etc
To reduce this specific emotion, the opposite action requires you to resist urges to attack or criticize others and instead make a list of things you are grateful for
Disgust
The word "Dialectical" in DBT refers to balancing two seemingly opposing concepts. What are these two core concepts?
Acceptance and Change