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100

What are the four modules in the DBT skills group?

  • Interpersonal Effectiveness, Mindfulness, Emotion Regulation, and Distress Tolerance
100

What does Mindfulness mean?

  • Bringing our awareness to what arises in the present moment without judgment
100

What are the three states of the mind

  • Reasonable Mind, Wise Mind, and Emotion Mind
  • Bonus: Describe each of the mind states
100

Why learn distress tolerance skills?

  • Distress Tolerance is about not making a situation worse. Learning to tolerate a situation you cannot get out of or leave.
100

What are the three states of the mind

  • Reasonable Mind, Wise Mind, and Emotion Mind
  • Bonus: Describe each of the mind states
200
  • What are the “What” skills for mindfulness?
  • Observe, Describe, Participate
200
  • “How” do you practice mindfulness
  • Nonjudgmentally, One-mindfully, effectively
200
  • What are the different aspects of a chain analysis (BONUS)
  • Vulnerabilities, Prompting Event, Links, Behavior, and Consequences
200
  • What are the different links:  (BONUS)
  • Actions, Body sensations, Cognitions/Thoughts, Events of others, Feelings
200
  • What does the STOP skill stand for?
  • Stop, Take a step back, Observe, Proceed Mindfully
300
  • What are the TIP skills?
  • Temperature, Intense Exercise, Paced Breathing, Paired Muscle Relaxation
300
  • What skill would be effective for you to use when you need a distraction from a crisis situation?
  • Wise Mind ACCEPTS
300

What does ACCEPTS stand for?

  • Activities, Contributing, Comparisons, Different Emotion, Pushing Away, Thoughts, Sensations
300
  • Give an example for each of the category of Wise Mind  ACCEPTS

Free Response

300
  • You can use _____ when you want to self-sooth (HINT: You have these skills always with you as they are part of you)
  • Five senses
400
  • What are examples of using each of your five senses (smell, hearing, touch, vision, taste)

Free Response

400
  • This acronym is designed to provide you relief when you are having a bad day
  • IMPROVE
400

What does IMPROVE stand for?

  • Imagery, Meaning, Prayer, Relaxing, One thing in the moment, Vacation, Encouragement
400
  • What is Radical Acceptance?
  • Accepting all the way, complete, and total. Accepting with your mind, heart, and body. Stop fighting reality
400
  • True or False: For you to be radically accepting something you also have to approve of the situation and it is not painful
  • False – you don’t have to approve of it and it can be painful at the beginning
500
  • How do you TURN THE MIND? (BONUS)
  • Observe, Commit to reality, Do it again, Develop a plan
500
  • What is willingness?
  • Doing just what is needed, without dragging your feet
500
  • What is willfulness?
  • Sitting on your hands, giving up, opposite of being effective, trying to fix every situation, not tolerating the moment
500

What does DBT stand for?

  • Dialectical Behavior Therapy
500
  • True or False: Half-smile is about forcing a smile
  • False – it is relaxing your face and letting the ends of your lips slowly creep up
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