Acronyms
TIP(P)
What is Temperature, Intense exercise, Paced breathing and Paired muscle relaxation?
(DBT binder - Tab 5, Handout 6)
An emotion characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure.
What is anxiety?
(pg 183 of CBT book)
3 types of activities we target with BAs
What are routine, enjoyable, and valued?
(pg 93 in CBT book)
Our anxiety response can be charted on a graph as this shape, unless it gets cut in half by avoidance
What is a bell curve?
(TRAP/TRAC group)
This DBT crisis skill shares its name with an 8-sided street sign
What is STOP (Stop, Take a step back, Observe, Proceed mindfully)?
(DBT binder - Tab 5, Handout 4)
ERP
What is Exposure and Response Prevention therapy?
Passively and repetitively focusing on one's symptoms of distress and the circumstances surrounding these symptoms
What is rumination?
(pg 119 in CBT book)
3 communication styles
What are passive, aggressive, and assertive?
(pg 153 in CBT book)
Fight, flight, freeze, or fawn
What are stress responses?
(pg 187 of CBT book)
This skill is all about weighing your options (on paper, not literally).
What are pros and cons? (or cost-benefit analysis)
(Tab 5, Handout 5 in DBT binder OR pg 177 in CBT book)
SMART
What is Specific, Measurable, Appealing/Achievable, Realistic, and Time-Bound?
A specific treatment for depression based on the idea that our mood and behaviors are tightly linked.
What is behavioral activation (BA)?
(pg 93 of CBT book)
3 states of mind in DBT
What are Emotional mind, Reasonable mind, and Wise mind?
(Tab 2 or 3 of DBT binder)
Pre-contemplation, contemplation, preparation, action, maintenance
What are the stages of change?
(pg 173 of CBT book)
A highly stressful situation where one is at risk of doing something to make things worse or avoid handling the situation.
What is a "crisis" in DBT?
(Tab 5 of DBT binder)
TRAP and TRAC
TRAP: What is Trigger, emotional Response, Avoidance Pattern?
TRAC: What is Trigger, emotional Response, Active Coping?
(CBT book)
A state of nonjudgmental awareness of what’s happening in the present moment, including the awareness of one’s own thoughts, feelings, and senses
What is mindfulness?
(Tab 2 of DBT binder)
3 sides of the CBT triangle
What are thoughts, emotions, and behavior?
(pg 73 of CBT book)
Where we track daily occurrences of rumination, avoidance, isolation, and any other behaviors we identify
What are ban books?
Imagery, Meaning, Prayer, Relaxing, One thing in the moment, Vacation, Encouragement
What is the DBT distress tolerance skill IMPROVE?
(DBT binder - Tab 5, Handout 9)
ACCEPTS
What is Activities, Contributions, Comparison, Emotions, Pushing away, Thoughts, and Sensations?
(DBT binder - Tab 5, Handout 7)
The ability to control or influence which emotions you have, when you have them, and how you experience/express them.
What is emotional regulation?
(Tab 4 of DBT binder)
3 sections of the brain, broadly speaking
What are the hindbrain, the midbrain, and the forebrain (or prefrontal cortex)?
The part of brain that develops first, where our primal instincts live, including our natural alarm system.
What is the hindbrain or "lizard brain"?
These techniques use our facial expressions and body language to change or reduce our emotions.
What is half-smile and willing hands?
(Tab 5 of DBT Binder)