DBT
What does DBT stand for?
Dialectical Behavioral Therapy
Focusing on the present moment
When we turn our minds from rejecting reality, and practice accepting reality, we are using this skill...
Radical Acceptance
*Remember - accepting is not the same thing as liking or condoning*
What is the purpose of interpersonal effectiveness?
Learning to get along with others while also asserting our needs.
How many dogs does Jaclyn have?
2!
Two opposites can be true at the same time
Give an example! :)
How do you know your being judgemental?
Labeling people/things as "good" or "bad" and black and white thinking
What 5 elements does the skill Self Soothe use?
Hear
Scent
Taste
Touch
See
Objective Effectiveness - Help us to get what is wanted out of a situation
Relationship Effectiveness - To help foster positive interactions to meet others needs as well
Self-Respect Effectiveness - Sometimes we dismiss our own values to please others or get what we want
How many decks of Tarot cards does Ani have?
15
What are DBT skills used for?
DBT skills help people experience a range of emotions without acting on them and helps to navigate communication and relationships.
What are the “What” skills of Mindfulness?
Observe
Describe
Participate
Subjective Units of Distress Scale
D.E.A.R. M.A.N. (Objective Effectiveness)
Describe the current situation (if necessary). Stick to the facts. Tell the person exactly what you are reacting to.
Express your feelings and opinions about the situation. Don’t assume that the other person knows how you feel.
Assert yourself by asking for what you want or saying “No” clearly. Do not assume that others will figure out what you want. Remember that others cannot read your mind.
Reinforce (reward) the person ahead of time (so to speak) by explaining positive effects of getting what you want or need. If necessary, also clarify the negative consequences of not getting what you want or need.
Mindful keep your focus on your goals. Maintain your position. Don’t be distracted. Don’t get off the topic. Speak like a “Broken record.” Keep asking for what you want. Or say “No” and express your opinion over and over and over. Just keep replaying the same thing again and again. Ignore attacks. If the other person attacks, threatens, or tries to change the subject, ignore the threats, comments, or attempts to divert you. Do not respond to attacks. Ignore distractions. Just keep making your point.
Appear confident, effective, and competent. Use a confident voice tone and physical manner; make good eye contact. No stammering, whispering, staring at the floor, retreating.
Negotiate be willing to give to get. Offer and ask for other solutions to the problem. Reduce your request. Say no, but offer to do something else or to solve the problem another way. Focus on what will work.
How many animals does Lee have?
1 cat, 1 dog
1. Mindfulness
2. Distress Tolerance
3. Emotion Regulation
4. Interpersonal Effectiveness
5. Walking the middle path
What are the “How” skills of mindfulness?
Non-judgmental stance
One-mindful
Effectiveness
What does "T.I.P.P." stand for and how can it help?
T.I.P.P. Changes your body chemistry quickly in order to reduce the effects of an overwhelmed emotional mind.
Temperature
Intense Exercise
Paced Breathing
Progressive Muscle Relaxation
G.I.V.E. (Relationship Effectiveness)
Gentle - Be nice and respectful. Avoid attacks (verbal or physical), threats, and manipulation. Avoid harassment of any kind. Express anger directly with words. Describe painful consequences for not getting what you want, but describe them calmly and without exaggerating. Stay in the discussion even if it gets painful. Exit gracefully. Avoid judging, moralizing, and blaming. Avoid smirking, eye rolling, and interrupting the other.
Interested - Listen and appear interested in the other person. Listen to the other person’s point of view. Face the person; maintain eye contact; lean toward the person rather than away. Don’t interrupt or talk over the person. Be sensitive to the person’s wish to have the discussion at a later time. Be patient.
Validate - Show that you understand the other person’s feelings and thoughts about the situation. See the world from the other person’s point of view, and then say or act on what you see. “I realize this is hard for you, and “I see that you are busy. Go to a private place when the person is uncomfortable talking in public.
Easy Manner - Use a little humor. Smile. Ease the person along. Be light-hearted. Leave your attitude at the door.
How many dogs does Tara have?
2!
What are the 3 states of mind?
Reasonable, Emotional, & Wise Mind
Making a conscious decision to accept something over and over is using this skill
Turning the Mind
A.C.C.E.P.T.S. - This skill helps to distract and get us through difficult emotional situations one moment at a time. What does this acronym stand for?
Activities - Focus attention on a task you need to get done. Watch TV, Clean, go to an event, take a walk, Call or go out with a friend, Listen to music. Play a game, Read books, do a crossword puzzle..
Contributions - Find volunteer work, Help a friend/family member. Surprise someone with something nice (a card, a favor, a hug). Donate. Make something nice for someone else. Do something thoughtful.
Comparisons - Compare how you are feeling now to a time when you felt different.
Emotions - Read emotional books or stories, old letters. Watch emotional TV shows; go to emotional movies. Listen to emotional music. (Be sure the event creates different emotions.) Ideas: Scary movies, joke books, comedies, funny records, religious music, soothing music or music that fires you up, going to a store and reading funny greeting cards.
Pushing Away - Push the situation away by leaving it for a while. Leave the situation mentally. Build an imaginary wall between yourself and the situation. Block thoughts and images from your mind.
Thoughts - Count to 10; count colors in a painting or poster or out the window; count anything. Repeat words to a song in your mind. Work puzzles. Watch TV or read.
Sensations - Squeeze a rubber ball very hard. Listen to very loud music. Hold ice in your hand or mouth. Go out in the rain or snow. Take a hot or cold shower.
F.A.S.T. (Self Respect Effectiveness)
Fair - Be fair to yourself and to the other person. Remember to validate your own feelings and wishes, as well as the feelings and wishes of the other person.
Don't over-Apologize - No apologizing for being alive or for making a request at all. No apologies for having an opinion, for disagreeing. No looking ashamed, with eyes and head down or body slumped. No invalidating the valid.
Stick to your values - Don’t sell out your values or integrity for reasons that aren’t very important. Be clear on what you believe is the moral or valued way of thinking and acting, and “stick to your guns.”
Be Truthful - Don’t lie. Don’t act helpless when you are not. Don’t exaggerate or make up excuses.
Scotland's national animal is...
THE UNICORN