DBT Basics
What does DBT stand for?
Dialectical Behavioral Therapy
What are distress tolerance skills used for
to help individuals survive emotional crises without worsening the situation through impulsive actions
What is mindfulness?
-being in the present/moment
-being aware of thoughts, feelings and behaviors
-focusing in the moment
This skill is used when your emotion's intensity and its urges are not aligned with the facts of the situation
Opposite Action
What does the R in the DEARMAN skill stand for?
Reinforce
What is the purpose of DBT?
To help create a life worth living and have life worth living goals
What does STOP stand for
Stop
Take a step back
Observe
Proceed mindfully
What skill means fully engaging in an activity, living in the moment, and not letting your mind wander?
participate
When you feel anxiety because of the thought "nobody likes me," this skill can be used to check on your thoughts and actions
Check the Facts
What 3 things gets in the way of interpersonal effectiveness
Any variation of these:
you don't have skills you need
you don't know what you want
your emotions get in the way
you forget long-term for short-term goals
other people are getting in your way
your thoughts and beliefs are getting in the way
What does DBT aim to replace?
replace problem behaviors with skillful behaviors
What is the A in ACCEPTS
Activities
True or False:
The two mindfulness skills are How skills and Where skills
False
HOW and WHAT
True or False:
Emotion Regulation skills help decrease our emotional suffering
True
True or False
The goals of interpersonal effectiveness are to be skillful in getting what you want and need from others, build relationships keep destructive ones and walking in emotional mind
False
The goals of interpersonal effectiveness are to be skillful in getting what you want and need from others, build relationships and end destructive ones and walking the middle path
What are the four modules of DBT?
-Mindfulness
-Distress tolerance
-Emotion Regulation
-Interpersonal Effectiveness
What is radical acceptance
the ability to accept situations that are outside of your control without judging them
What skill involves using your senses to observe and notice what is happening in the present moment, without judgment
observe
True or False: There is a right way to feel in every situation.
False
50 Bonus points for coming up with an appropriate challenge to this myth
What does the E in GIVE stand for
Easy Manner
What does dialectical mean?
two opposite ideas can be true at the same time
What does TIPP in TIPP skills stand for?
Temperature
Intense exercise
Paced Breathing
Progressive Muscle Relaxation
What is viewing reality as it is, refraining from labeling experiences/individuals as good or bad
non judgmental
What do Emotions do for us?
Motivate(organize) us for action
Communicate to (and influence) others
Communicate to ourselves
What are DEARMAN, GIVE, and FAST used for
DEARMAN-getting what you want
GIVE-keeping relationship
FAST-keeping respect for myself