Mindfulness
This is the practice of paying attention to the present moment, on purpose, without judgment.
What is Mindfulness?
This is a healthy activity used to manage stress and urges without substance use.
Coping Skills
What is the "D" in DEAR MAN?
- Involves being clear and specific about what you want
Describe (the current situation. Stick to the facts. Tell the person exactly what you are reacting to.)
What is opposite action for Fear?
1. Do what you are afraid of doing . . . OVER AND OVER.
2. APPROACH events, places, tasks, activities, and people you are afraid of.
3. Do things to give yourself a sense of CONTROL and MASTERY over your fears.
What is the term for: A chronic disease in which there is continued use despite harmful consequences
Addiction (Dr. Liebermann's definition)
In DBT, this “WHAT” skill is about noticing your inner experience without trying to change it.
What is Observing?
This is an external situation, person, or place that can prompt cravings or urges.
Trigger
This interpersonal Effectiveness skill helps you get your needs met.
DEAR MAN
What is opposite action for Anger?
Do the OPPOSITE of your angry action urges. For example:
1. GENTLY AVOID the person you are angry with (rather than attacking).
2. TAKE A TIME OUT, and breathe in and out deeply and slowly.
3. BE KIND (rather than mean or insulting)
At what age (approximately) does the prefrontal cortex complete development?
Age 25 (Mid 20's)
This inner voice is harsh, judgmental, and often repeats things we’ve heard from others in the past.
What is the Inner Critic?
Getting enough of this basic need is essential for managing stress and maintaining well-being in recovery.
Self-care
What does the "N" stand for in DEAR MAN?
Negotiate
(Be willing to give to get. Offer and ask for other solutions to the problem. Reduce your request. Say no, but offer to do something else or to solve the problem another way. Focus on what will work.)
The following mantra exemplifies what DBT skill? - "I don't like it; I can't change it; I accept it"
Radical Acceptance
This NS response makes you want to run away, avoid, deflect, or escape when you feel threatened.
What is flight?
This DBT “HOW” skill helps us practice neutral awareness by accepting what is, without adding critical labels like “good” or “bad.”
What is Non-Judgmentally?
What is CBT?
Cognitive behavioural therapy (CBT) is a type of talking therapy where a therapist helps you to change how you think and act.
This skill involves accepting reality as it is, even when it's painful.
Radical Acceptance
What is DBT?
DBT stands for Dialectical Behavior Therapy. It is a type of evidence-based psychotherapy that aims to help individuals manage intense emotions, improve interpersonal relationships, and reduce self-harm and suicidal behaviors.
This NS response prepares your mind and body to confront a threat head-on, often showing up as anger, irritation, confrontation or a need to control.
What is fight?
This DBT “WHAT” skill involves putting words to your experience, naming the facts that you notice without adding judgments.
What is Describing?
Name 3 types of recovery meetings.
AA - Alcoholics Anonymous, is a global fellowship of individuals who share their experience, strength, and hope to help others overcome alcoholism.
NA- Narcotics Anonymous (NA) is a global fellowship of people who share the common goal of recovering from drug addiction.
SMART Recovery - stands for Self-Management and Recovery Training. It is a transformative method of moving from addictive substances and negative behaviors to a life of positive self-regard and willingness to change.
Recovery Dharma - offers a trauma-informed, empowered approach to recovery based on Buddhist principles.
This specific emotion regulation skill in DBT involves examining the evidence to determine if your interpretations and emotional reactions align with the facts of the situation.
What is check the facts?
This DBT skill module focuses on increasing positive experiences in one's life and building a "life worth living" as a proactive strategy against negative emotions. It's about listening to your intuition and your gut feelings, but also considering the facts and logic of a situation. It's knowing something to be true in your heart and your head.
What is wise mind?
This state often feels like going numb, collapsing, freezing or dissociating, and can happen when the NS feels overwhelmed or powerless.
What is shutdown?