Back to Basics
DBT stands for
What is dialetical behavioral therapy?
Pain + _____ = suffering
What is non-acceptance?
Acknowledging and tolerating the moment for what it is to decrease suffering.
What is radical acceptance?
Activity, contribute, comparison, emotions, pushing away, thoughts, and sensations
What is ACCEPTS skills?
Using your emotional energy to be creative
Paint, draw, collage, make music, dance, play an instrument, doing hair and makeup, paint your nails, write, playing with clay, etc.
What is a creative outlet?
Two opposite ideas can be true at the same time and when considered together can create a new truth
What is destructive choices/negative coping skills?
What is turning the mind?
Using your 5 senses. Examples include:
- looking at something pleasing
- listening to soothing or happy music
- light a scented candle
- put on your favorite lotion or cologne
- be mindful in tasting your food
- take a bubble bath
- pet your dog/cat
- look at pictures of friends and family
What is self-soothing?
How to better understand reality and its benefit and costs objectively without judgement?
Looks at short term and long term
What is pros and cons?
Acting without thinking it through, escaping or avoiding emotional experiences
What is impulsivity?
Getting through a painful moment without doing something to make it worse
What is distress tolerance?
usually lasts between 20-30 minutes
includes the following:
1. ramp-up period - starts with a trigger and is the best time to use a skill
2. the peak - the most intense point
3. ramp-down period - things gradually return to baseline
What is an urge?
Imagery (imagine a safe, happy place)
Meaning (Find meaning/value in the pain)
Prayer (ask for the strength to bear the pain)
Relaxation (progressive muscle relaxation, stretch, take a bath)
One thing (focus on one thing, be in the moment, be aware of your body)
Vacation (take a walk, read a book, take a nap, imagine a happy place)
Encouragement (Cheerlead yourself. "I can ride this wave." "I'm doing the best I can.")
What is IMPROVE?
Breathe slowly into your belly, slow your pace on inhaling and exhaling, breathe out more slowly than your breath in (4 in and 6 out)
What is paced breathing?
What is the balance between the emotional mind and the rational mind?
What is Wise Mind?
Acceptance skills
What is radical acceptance, turn the mind, willingness
The opposite of doing what works and refusing to tolerate a situation, trying to change a situation that can't be changed or refusing to change something that must be changed, thinking like a 2 year old (no...no...no!)
OR
Allowing the world to be what it is and participating fully, doing what is needed, no more, no less, but being effective, listening carefully to your Wise Mind and deciding what to do
What is willfulness vs willingness?
The I in TIPP skills
What is intense exercise?
An example of short-term pros and cons and long-term pros and cons is
What is ...... example will be given
What is the ultimate goal of DBT?
Learning to find balance and make a life worth living.
2 crisis survival skills
What is WISE MIND ACCEPTS, Self-Soothe, Improve, TIPP, Half Smile, STOP, Pros & Cons, Creative Outlet
1. Use skills (few a deep breaths and conscious willingness to reduce an urge)
2. Remove yourself (from the situation if you can (walk away from the trigger)
3. Relax (practice paced breathing, relax your body, use a technique, be mindful, avoiding debating with yourself, get into your wise mind)
What is how to urge surf?
STOP Skills
What is stop, take a step back, observe, and proceed mindfully
Act with awareness
When making a decision, consider your thoughts and feelings, consider others thoughts and feelings, and consider the situation (what are your goals, what do you want, will my actions make it better or worse)
What is proceeding mindfully?