Psych.Ed.
What is Dialectical Behavioral Therapy (DBT)?
Teaches skills to manage painful emotions and decrease conflict in relationships by using Mindfulness, Distress Tolerance, Emotion Regulation and Interpersonal Effectiveness
What is WISEMIND
The wisdom within each person; seeing the value of both reason and emotion; bringing left brain and right brain together; the middle path
What does IMPROVE stand for
Imagery
Meaning
Prayer
Relax
One thing at a time
Vacation
Encouragement
When you are afraid-face your fears, when you are angry-smile. This skill is called ___
What is ACTING OPPOSITE TO CURRENT EMOTIONS
Statements that people say to provide courage to act effectively, help them prepare for a situation, increase self esteem or make themselves feel better
What is POSITIVE AFFIRMATIONS
What is the CBT Triangle?
What are Thoughts, Emotions, Behaviors
Describe the Mindfulness ''What'' Skill
1. OBSERVE-Noticing your body sensations; paying attention; controlling your attention; practicing wordless watching
2. DESCRIBE- Putting words on the experience; labeling what you observe; unglue your interpretations and opinions
3. PARTICIPATE- become one with whatever you are doing; go with the flow; throw yourself completely into activities of the present moment.
What is TIPP? When would you use this skill
Tip the temperature, Intense exercise, paced breathing, paired muscle relaxation.
When in states of high distress or panic
What is the Skill PLEASE?
A skill that helps to reduce emotional vulnerability; taking care of your mind by taking care of your body
Physical illness; Loneliness; Eating; Avoidance; Substance Use; Exercise
What does DEAR MAN stand for?
Describe, express, assert, reinforce, mindful, appear confident, and negotiate
CBT is an evidenced based practice for the treatment of ____?
OCD, Anxiety, Depression, Bipolar Disorder, Panic Disorder, Addiction Recovery, Anger Management, Borderline Personality Disorder, Eating Disorder, Trauma, etc.
Describe the Mindfulness "HOW" Skill
1. Non-judgmental-Viewing reality as it is, refraining from labeling experiences/individuals as good or bad.
2. ONE-MINDFULLY- do one thing at a time; pay attention to the present moment; let go of all distractions.
3.EFFECTIVELY- do only what works; focus on the goal at hand; let go of willfulness
A common DBT distress tolerance skill is to distract with ACCEPTS. What does ACCEPTS stand for?
activities, contribute, comparisons, emotions, push-away, thoughts and sensations
Give 3 examples of healthy sleep hygiene practices
Keep a consistent sleep schedule
Create a relaxing bedtime routine — and stick with it
Turn off electronic devices before you go to sleep
Go to bed only when you’re tired
Limit napping — or avoid it if you can
Reduce caffeine intake
What are the different styles of communication?
passive; passive aggressive; assertive; aggressive
What is Exposure Response Prevention (ERP)?
Exposure refers to repeatedly exposing yourself to thoughts, images, objects, urges and situations that make you anxious or trigger obsessions. While Response Preventions refers to making a choice to resist from doing anything to avoid, reduce or control how you are feeling.
Viewing reality as it is, refraining from labeling experiences/individuals as good or bad.
What is Non-Judgemental
There are many different skills are taught in the Distress Tolerance module, including: distracting, self-soothing, improving the moment, _______, ______, and ______.
STOP, Body Scan Meditation, Sensory Awareness, Turning the Mind, Half-Smile etc
Checking out whether your emotional reactions fit the facts of the situation
What is CHECK THE FACTS
What are four examples of interpersonal effectiveness?
What is the cycle of Avoidance?
Anxiety Climbing -->panic peak --> avoidance/escape method --> anxiety lowers --> failure to habituate --> return of anxiety.
What are examples of Mindful coping skills?
Listen to Music; Box Breathing, 5-4-3-2-1, Meditation, A-Z Categories; Leaves on a Stream; Coloring, Drawing, Painting, Journaling, Going for a Walk, exercise; ect.
Radical Acceptance consists of what?
Letting go of fighting reality and understanding that there are some things that we can not change.
What are Vulnerability Factors?
Mental health diagnosis; physical illness; trauma; poor sleep hygiene, substance use; poor eating habits; economic environment; financial struggles; lack of social support; isolation; unemployment; ect.
Boundaries are about establishing what behaviors you will accept from others and what others can expect from you. Describe all the different types of Boundaries.
Physical; Sexual; Intellectual; Emotional; Marital; and Time Spent.