General DBT
What does DBT stand for?
Dialectical Behavioural Therapy
What is mindfulness?
Intentionally living with awareness in the present moment, without judging, attaching, or rejecting your experience
A person is sitting comfortably in a chair, clenching and relaxing their muscles from head to toe.
Progressive Muscle Relaxation
What is the action urge for fear?
To escape, avoid, hide, freeze
The “G” in GIVE (an Interpersonal Effectiveness skill) stands for what?
Be gentle/Gentle
What are the 4 DBT Skill modules?
Mindfulness, Emotional Regulation, Distress Tolerance, Interpersonal Effectiveness
What skills are used when a person is having difficulty keeping steady relationships?
Interpersonal effectiveness
What is one A (Accumulate Positive Experiences) that you’ve practiced?
Your answers!
Emotions never last _____
forever
What skill helps you think through the advantages and disadvantages of an action?
Pro’s and Con’s
What set of DBT skills are used to survive crisis situations?
Distress Tolerance
What is radical acceptance?
Not fighting reality, not acting impulsively or destructively, and recognizing that there is freedom in acceptance of reality
What does “Check the Facts” help us do/feel?
It helps us regulate emotion, move out of the “hot” Emotion Mind into Rational Mind, it helps clarify what’s actually happening without bias
Part of our nervous system used for “rest and digest”
Parasympathetic nervous system
What are some examples of TIPP skills?
Temperature, intense exercise, paced breathing, progressive muscle relaxation
What does “dialectical” mean?
Two opposite ideas can be true at the same time
What skill is used to “maintain self respect”?
FAST
______ is a blend of Emotion Mind and Rational Mind
Wise Mind
When should you use the Cope Ahead skill?
To plan ahead of time for difficult situations or for situations that might cause you to act impulsively
Explain how to use Willing Hands
Release hands, open palms, and hands up to the sky, breathe
People are doing the _____ they can
best
What does DEAR MAN stand for?
Describe, express, assert, reinforce; mindful, appear confident, negotiate
What are examples of activities you could use to self-soothe?
Music, Nature, Wrap in blanket, Candles, others?
What are some factors that might make us vulnerable to Emotion Mind?
Poor sleep, lack of movement, eating imbalance, illness, others?
When trying to decide the intensity with which you should “say no”, use this game
Dime Game