Introduction to DBT
What are the four areas of focus in DBT?
(1) Mindfulness, (2) Interpersonal Effectiveness, (3)Distress Tolerance, (4) Emotional Regulation
What is mindfulness?
Mindfulness is being fully in the moment and nonjudgmental.
What does interpersonal effectiveness mean?
Working on your relationships.
When you change the situation, or before making a choice of what to do.
What is emotional regulation?
Learning to manage your emotions before you get into crisis mode.
What are the three minds in DBT?
(1) reasonable mind, (2) emotional mind, (3) wise mind
False.
When would you use DEAR MAN?
When you are trying to communicate something you need or want.
What is the Self Soothe skill? Give an example.
Using your senses to help you get through a difficult situation. Looking at a beautiful landscape, smelling a comforting candle, using a fidget, etc.
What is Coping Ahead?
Planning for a difficult, triggering situation ahead of time. Identifying what coping skills you will use when you get into the situation, so that you can better manage your emotions when you are in it.
Describe emotional mind and give an example.
Emotional mind uses only emotions.
Why is mindfulness helpful?
It helps you get to your wise mind. It helps maintain focus, avoid anxiety, and calm your nervous system down.
What are the three measures of interpersonal effectiveness?
(1)Relationship Effectiveness, (2) Objective Effectiveness, and (3) Self-respect Effectiveness
What does TIPP stand for? And when would you use it?
Temperature, Intense Exercise, Paced Breathing, Paired Muscle Relaxation.
Use it when you are at your "tipping" point. (Get it!? haha!)
What is the skill Pleasant Event? Give an example.
Describe reasonable mind and give an example.
Reasonable mind is when you use only logic.
Give three examples of mindfulness activities.
Mindfulness bottle, meditation, deep breathing, drawing, taking in the senses of an item of food, etc.
How are the three areas of interpersonal effectiveness measured?
(1)Relationship: how the other person feels about the interaction, (2) Objective: did you get what you wanted/needed, (3) Self-respect: how I feel about myself after the interaction.
What does ACCEPTS stand for? Give an example.
Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations.
Helping someone move, writing a thank you note, remembering a hard time you've gotten through in the past.
What is an example of PLEASE Master?
Taking care of your physical health, avoiding mood altering substances, getting enough sleep, exercise, etc.
PLEASE Master makes it so you are less likely to get overly emotional.
Which mind helps you make better choices? How do you get to that mind?
Wise mind helps you make better choices. You get to wise mind by using DBT skills, such as mindfulness, ACCEPTS, TIPP, IMPROVE, Coping Ahead, etc.
What does Radical Acceptance mean?
Radical acceptance acknowledges that we all have choices, and it sometimes comes down to choosing whether or not we are going to accept the reality of our situation. You can choose to stay miserable about the situation, or you can choose to accept it and move forward.
What does DEAR MAN stand for?
Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate
What does IMPROVE stand for? Give an example.
Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, Encouragement
Example: This is really difficult, but I know I am learning something through this process. I can do this!
What is the skill Opposite Emotion. Give an example.
Opposite Emotion helps decrease emotional suffering. You do the opposite of how you feel to change your difficult emotion.
Example: You are scared of going off the diving board, you do it anyway. You are angry, you breathe deeply and act calmly, considering the other person's side of the story.