DBT
Acronym used for distress tolerance.
What is TIPP?
A specific shape used in this coping skill
what is the CBT triangle?
Mindfulness technique using deep breathing accompanied by a script
meditation
what is ACT
acceptance commitment therapy
not liking or approving of something but its just the facts
what is radical acceptance
What is the cognitive distortion where you only see the worst possible outcome of a situations
what is catastrophizing
what is mindfulness?
a skill used to stay in the present and not dwell on then on past or worry about the future
SMART goals acronym
Specific, Measurable, Achievable (attainable), Relevant (realistic), Time
when urge surfing, what is it called when the urge becomes intense (could happen gradually or very suddenly
what is the rise point
Term meaning most central ideas of themselves, others, and the world
Core beliefs
technique used to become attuned with one's body
body scanning
Name one core principle
defusion, expansion, connection, the observing self, values, committed action
DEAR MAN acronym spells out (hint: used for interpersonal effectiveness)
Describe, Express, Assert, Reinforce, Mindfulness, Appear confident, Negotiate
describe worst outcome, best outcome, and the likely outcome
you can use this technique to relax the body
Progressive Muscle Relaxation (PMR)
what is the bullseye chart used for
highlighting your values
What are the three minds and describe them
Emotional mind: when feeling's control a persons thoughts or behaviors
Wise mind: balance between the reasonable and emotional halves
Reasonable mind: when they approach a situation intellectually
Difference between fact and opinion
fact: verifiable statements
opinion: personal interpretation about facts
self-soothing techniques to help reconnect with the present moment, body, and environment
grounding
how can you help with thoughts that are consuming your attention and you feel stuck inside a thought
use thought defusion