Walking the middle path
What does DBT stand for?
Dialectical Behavioral Therapy
What is emotion regulation?
Skills to balance and control your emotions.
What is Mindfulness?
Awareness of the present moment
What is interpersonal effectiveness? And what does it mean to be effective?
Keeping and building healthy relationships. To do what works. To act in the best, most skillful way to accomplish your goal.
What is distress tolerance? What does this group of skills teach us?
What are the 3 states of mind? Explain what each state of mind is.
Emotion mind is ruled by feelings and urges.
Reasonable Mind is ruled by thinking, logic and facts.
Wise mind is the balance between wise and reasonable. Takes into account logic and emotions.
What is the opposite action skill? How can you use it?
Do the opposite of your urge when feeling a negative emotion. Such as when feeling angry, I feel an urge to shut down, but instead I reach out to a friend and communicate how I feel.
What are the “What” skills? Name all components.
Observe, Describe, Participate
Give an example of an I-Statement.
Example:
I feel frustrated when you yell at me.
I feel happier when you greet me in the mornings.
What is the self soothe skill? Name a way you can use the skill.
Using 5 senses to calm down. You can touch something soft, hold ice, listen to music, look at old pictures.
What does it mean to think dialectically?
The ability to understand, recognize, and value differing perspectives and truths. Two opposites being true at the same time.
What is the build mastery skill? How can that be used?
Skills to increase feelings of accomplishment and being capable. This can be doing a puzzle, finishing a race, completing things off of a to-do list.
What are the “How” skills? Name all components.
One-mindfully, Nonjudgementally, Effectively
What is validation? Or How can you validate others?
To understand how someone else feels, by listening and showing that their perspective makes sense.
What is radical acceptance?
Accepting reality as it is, without fighting it.
Give an example of a dialectical statement. (Hint: two opposites are true at the same time.)
I am trying my best and I also need to work harder.
It is rainy and sunny outside.
I feel happy and sad.
What influences the way we feel? (Hint I always say a person can't make you mad, it's the way you _________ that causes your emotions.)
Thoughts
Why are the “What” and “How” skills called the “What” and “How” skills?
They teach us “what” to do when practicing mindfulness and “how” to practice mindfulness.
What is DEAR MAN stand for? Name a specific situation/example that you can use DEAR MAN skill for.
Describe, express, assert, reinforce, mindful, appear confident, negotiate.
Use it for any scenario in which you’re asking for something or saying no.
Examples: Telling a friend no who asks you for a ride to work everyday.
Asking your guardian if a friend can come over and spend the night.
What does "IMPROVE the moment" stand for?
Imagery, Meaning, Prayer, Relaxation, one thing at a time, vacation, encouragement
What are the 4 sets of skills in DBT?
Name 10 coping skills to balance/control your emotions.
drawing, hot shower, take a walk, talk to someone, watch funny video, play game, play a sport, do self-care (makeup), eat favorite food, journal, pray
What does non-judgmental mean when practicing mindfulness? Why is this important?
It helps us see things clearly without reacting. Itis existing in the present moment without your judgement, assumptions, or conclusions. Otherwise you won't live in reality, you will live in what your perception of reality is.
What does FAST stand for? Give 10 examples of personal values.
Be fair, no apologies, stick to your values, be truthful.
love, friendship, kindness, health, God, family, trust, loyalty, respect, freedom, fun
What does the TIPP skills stand for?
Temperature, Intense exercise, Paced breathing, progressive muscle relaxation