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 is the purpose of distress tolerance?
To help you cope with difficult emotions in the moment with the intention of working through the emotions once regulated.
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.
Self-soothe.
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 is the intention of "turn the mind" and what skill does it prepare you for?
Turn the mind focuses on changing your thoughts in the moment and prepares you to radically accept.
What is pain versus suffering? How can pain turn into suffering?
Pain: Pain is normal and everyone experiences emotional or physical pain, pain is temporary, and pain is a part of life that cannot be avoided
Suffering: Suffering is common but does not have to happen, can be avoided, and lasts longer than pain
Suffering is what happens when you do not deal with or accept pain.
What is willingness and willfulness?
Give an example of each.
Willingness means doing the best with what you have and requires radical acceptance.
Willfulness means refusing to accept reality and refusing to participate effectively.
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.
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 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 a skill used to express your needs and wants respectfully. (We have not covered this yet)
DEARMAN
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.
Can you name the three of "how" skills and the "what" skills?
How skills: Non-Judgmental stance, One-Mindfully, and Effectively
What skills: Observe, Describe, and Participate
Crisis survival skills: Wise mind accepts, self-soothe, improve the moment, half-smile, and creative outlet
Accepting reality skills: Pros and cons, radical acceptance, turn the mind, and willingness.
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.