DBT Skills
Balancing the opposite
What is dialectic?
Reduce suffering and increases happiness; To experience reality as it is.
What is the goal of mindfulness practice?
To be skilled in achieving goals and objectives with others, To build relationships, strengthen current relationships and end destructive ones, To walk the middle path.
What is interpersonal effectiveness?
To get rid of emotional suffering.
What is emotional regulation?
The skills that enable you to survive immediate crises without making things worse and accept reality when we can't change it and its not what we want it to be.
What is distress tolerance?
Learning the skills for changing unwanted behavior, emotions, thinking and events that cause anxiety and distress
What is skill training? What is group therapy?
Specific behaviors that make up mindfulness
What are mindfulness skills?
the skill you use to accomplish a goal, task or get what you want or need from others.
What is Dear Man- Describe the situation. Express clearly, Assert your wishes, Reinforce, stay Mindful, Appear confident, and Negotiate?
The skill that changes your beliefs and assumptions about a situation to fit the facts helps you change your emotional reactions to it.
What is Check the Facts?
Skills only for the high intense ( painful) crisis situations that are short term. Skills that are not used all the time or everday
What are crisis survival skills?
The four (4) skills to increase while in Treatment
What are mindfulness, interpersonal effectiveness, emotional regulation, and distress tolerance?
Finding the balance within yourself and feeling calm; Walking the Middle Path
What is Wise Mind?
the skill you use when you want to improve or maintain a good relationship, the skill used to find and make friends, build relationships with others
What is GIVE - Be Gentle, act Interested, Validate with words, use an Easy manner?
The skill for when emotions do not fit the facts and knowing the facts do not change your emotions, so you act opposite to your emotions
"If you fall off a horse, Get back on!"
What is opposite action?
The skill is when your emotional mind takes over and you may find that you are acting on impulse
The skills you use when you accept reality and tolerate distress that lead to better outcomes- comparing advantages and disadvantages, resist impulsive or destructive urges,
What is the STOP skill - Stop, Take a mental moment to Observe the situation, Proceed mindfully and not acting on impulse?
What is Pros and Cons?
The four (4) options to solve a problem.
What is solve the problem, feel better about the problem, tolerate the problem, or stay miserable?
The skills that tell WHAT you should actually do when you practice mindfulness
What is the 'WHAT' skill?
(Observe what you are doing and the situation, Describing- Putting words on the experience, labeling what you observed, and Participating )
The skill used to keep or improve you self respect, to have self-compassion and self-love
What is FAST - be Fair, make no Apologies, Stick to values, be Truthful?
the skill when emotions fit the facts of the situation and you want to change your emotions, then the situation is the problem. Solving problems will reduce the frequency of any negative emotions.
What is problem solving
The skill that changes your body chemistry and cools and calms you from head to toe
The skill that distracts you with whatever set off distress
What is TIP -Changing your temperature with cold water Engaging in intense exercise, slowing down the pace of your breathing and pair your muscles relaxing?
What is ACCEPTS- Engaging in activities, Contributing by doing something for others, Making comparisons that refocus your attention from yourself to others, Generating different emotions, Pushing away by leaving the situation physically or blocking from your mind, Distracting with other thoughts, and have intense and different sensations?
Self-Reflection tool that helps clients figure out what led to the problem behaviors and what factors make it difficult to change the behavior
What is a BCA?
the skills that teach you HOW to practice your mindfulness
What are the HOW skills ? ( Be non-judgemental, Be one-mindful, Be effective)
The skill that helps you manage yourself and your relationships and friendships through dialetics, validation, and behavior change strategies
What is Walking the Middle Path?
the skill that helps you build your life worth living and become less sensitive and vulnerable to painful emotions.
What is ABC PLEASE?
Accumulate those positive experiences, events
Build mastery by doing things that make you feel competent and effective
Cope Ahead of time with emotional situations. Rehearse a plan so you are prepared to cope with a situation skillfully
PLEASE - set of skills that will help you take care of your mind and body
(Treat physical illness, balance eating, avoid mood altering substances, balance sleep, get exercise)
The skill that uses the five senses and does things that feel pleasant and provide relief
The skill that changes the present moment through a series of strategies
The skill is total and complete acceptance of the facts of reality as they are, without throwing a tantrum.
What is self-soothing?
What is IMPROVE: Imagery, Meaning, Prayer, Relaxing action, One thing in the moment, Vacation and Encouragement?
What is radical acceptance—turning the mind, willingness, half smile, willing hands?