DBT
DBT stands for..
What is Dialectical Behavioral Therapy?
Bringing the left brain and right brain together, seeing the value of both reason and emotion.
What is wise mind?
Verifying that our emotion reactions fit the truths of the situation
What is Check the facts?
When you feel angry about an incident, you feel like a 9 out of 10, the best skill/practice used to bring you down to a 6 is...
What is TIP?
Paying attention to someone expressing their feelings or current situation, reflecting back what you heard, and understanding where they are coming from
What is validation?
The ability to tolerate and survive crises without making things worse.
What is distress tolerance?
Noticing your body’s sensations, paying attention, and practicing wordless watching.
What is observing?
A practice of engaging in things that you enjoy doing, can be short term pleasure or long term, building mastery and coping ahead of time with difficult situations is part of this practice
What is ABC?
Letting go of fighting reality and understanding that there are some things we can not change.
What is radical acceptance?
This communication skill is best used in getting what you want and saying no.
What is being assertive?
Being aware of the present moment and focusing on the here and now.
What is mindfulness?
DAILY DOUBLE!!!
View your thoughts as sensations of the mind, letting go of focusing on goals, similar to emotion mind.
What is being mind?
True or false: you do not need to understand what an emotion is before you can effectively regulate it.
What is False?
Doing what is needed in a situation, acting from wise mind.
What is willingness?
Can be used when ending a relationship, this skill is helpful in describing the problem, expressing and asserting your feelings, and reinforcing those feelings.
What is DEAR MAN?
The skill used to bring you down from the red zone to the blue zone is.
What is distress tolerance?
A mindfulness practice of mentally sending warm wishes to your self and to others.
What is love and kindness?
The C in ABC stands for
What is cope ahead (of time with difficult situations)?
Observing your thoughts, and not suppressing them.
What is mindfulness of current thoughts?
Joining a conversation, making small talk, and self-disclosing is apart of this.
What is finding and making friends?
Balancing the good and the bad, what is true and not true.
What is dialectics?
To view your thoughts as facts, focused on problem solving and achieving goals.
What is doing mind?
A practice in doing at least one thing a day to build a sense of accomplishment.
What is building mastery?
True or False: Pain and distress is not apart of life.
What is False?
The skill used to maintain your self-respect during conflict, and will make you feel good about yourself, no matter the situation.
What is FAST?