DBT Skills Embark

DBT

100

What does DBT stand for?

Dialectical Behavior Therapy

200

Distress Tolerance is...

Learning various skills to cope with painful events.

300

cheerleading statements help you...

build yourself up, positive thinking

400

What are the 5 modules of DBT?

Mindfulness, Distress Tolerance, Emotion Regulation, Interpersonal Effectiveness, and Walking the middle path

500

finding meaning is an example of what DBT skill...

the IMPROVE skill

DBT 2

100

Mindfulness is

focusing on the present moment

200

Doing the opposite of what you feel or the opposite of acting on your urges

Opposite Action

300

what two thinking errors lead to being judgemental? 

labeling people and black and white thinking

400

Emotion Mind is...

* Driven by emotions * passionate * can be intense * can cause us problems if not balanced * Feelings

500

Reasonable Mind is...

* Logical * fact based * scientific * Planned * Calculated * Thoughtful

DBT 3

100

The three "What" Skills are

1) Observe 2) Describe 3) Participate

200

what does the PLEASE in ABC PLEASE stand for?

treat PhysicaL illness, balance Eating, Avoid mood altering drugs, balance Sleep, get Exercise 

300

Name the skill... * Step back and be aware of the experience * Notice without judging or labeling * Taking in information and noticing new things * Being aware of teflon mind vs. velcro mind

OBSERVE

400

The IMPROVE skill stands for...

Imagery, Meaning, Prayer, Relaxation, Observe One-Thing in the moment, Vacation, Encouragement

500

The DEARMAN skill stands for...

Describe one’s situation, Express why this is an issue and how you feel, Assert yourself by asking for what you want, Reinforce your position by offering positive consequences, Mindful of the situation by focusing on what you want and ignoring distractions, Appear confident even when you don’t feel it, and Negotiate with people and come to a comfortable compromise

DBT 4

100

Name the three "how" skills:

1) Non-judgmentally 2) One-mindfully 3) Effectively

200

The GIVE skill stands for...

Gentle: Use appropriate language while avoiding verbal or physical attacks, putdowns, judgment, and sarcasm, Interested: Act interested in what is being said when someone is talking to you such as maintaining eye contact, asking questions, and avoiding distractions, Validate: Show understanding and sympathy to other’s situations, and Easy Manner: Be calm and comfortable

300

Wave Surfing:

Persevering through an urge or emotion without acting on it 

400

the ability to accept situations that are outside of your control without judging them; this reduces suffering caused by the situation

radical acceptance

500

Riding a bike, going out for a bike ride, fixing up a bike, sharing a bike ride with a friend are examples of what?

Accumulating Positive Experiences

BONUS

100

Give examples of when you last used the STOP skill and why. Walk us through each step.

(answers may vary. Remember STOP stands for 

• Stop: Halt any impulsive actions or reactions.
• Take a step back: Create physical or emotional distance from the problem.
• Observe: Reflect on your thoughts, feelings, and sensations in the present moment.
• Proceed mindfully: Determine the most effective and balanced course of action based on your Wise Mind.

200

what is willfulness?

not facing reality,not wanting to change or get help

300

The TIPP skill is under which DBT Module (what is TIPP used for)?

Distress Tolerance 

400

Three Functions of Emotions

Give us information

Communicate and influence others

Prepare and motivate and drive us to action

500

Demonstrate utilization of the ACCEPTS skill 

Answers may vary. Remember that ACCEPTS is a Distress Tolerance skill and stands for 

• A: Activities — Engaging in activities that distract you from distressing thoughts or emotions, such as hobbies, exercise, or other useful coping skills.
• C: Contributing — Doing something kind or helpful for someone else. Helping others can shift your focus away from your own distress and provide a sense of purpose.
• C: Comparisons — Comparing your current situation to a time when you coped successfully or to someone who is worse off. This can help put your current distress into perspective.
• E: Emotions — Engaging in activities that evoke different emotions, such as watching a funny movie or listening to uplifting music. Changing your emotional state can help shift your perspective on the situation.
• P: Pushing away — Temporarily putting aside distressing thoughts or emotions by mentally pushing them away. This can be useful when you're unable to address the situation immediately and need a break from intense emotions.
• T: Thoughts — Redirecting your thoughts away from distressing topics by focusing on something neutral or positive. This can involve mindfulness techniques or visualization exercises.
• S: Sensations — Engaging in sensory experiences that are soothing or pleasurable, such as taking a warm bath, listening to calming music, or using aromatherapy