Mindfulness
What does DBT stand for?
Dialectic Behavioral Therapy
What are the 4 main topics of DBT?
Mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness
This skill involves accepting reality as it is, rather than fighting against something you cannot change
radical acceptance
What is invalidation?
any response that communicates that your thoughts, feelings, or behaviors are wrong, exaggerated, or do not make sense
This is the smallest planet in our solar system
mercury
What are the 3 states of mind?
Logic, emotional, and wise mind
What is the definition of opposite action?
Deliberately acting in a way that is completely contrary to an unhelpful or intense emotional urge
TIPP
This DBT skill helps you clearly ask for what you want while maintaining self-respect and the relationship. (hint: acronym)
DEARMAN
In Stranger Things, this is the name of the alternate dimension filled with monsters
Upside Down
What does the "R" stand for in the acronym RAIN
recognize
When someone is in a state of intense physiological and emotional overwhelm that happens when your nervous system reacts to stress or conflict faster than your brain can process it, what is this?
Emotional flooding
Can you demonstrate what "willing hands" and "half smile is"?
open out hands, do a half smile
A friend is upset, and instead of immediately giving advice, you listen and say, "I can understand why that was hurtful." Which GIVE skill are you using?
This animal has 3 hearts
octopus
What does it mean to be mindful of your current thoughts?
observing your thoughts as temporary passing events or sensations in the mind rather than absolute facts or commands to obey
urge surfing
What is using your imagination to create mental visualizations that help you soothe distress, calm your nervous system, and escape an overwhelming moment?
You need your coworker to stop texting you about work after your shift. You clearly explain what is happening and directly ask them to only contact you during work hours. Which DEARMAN skill are you using?
assert
What's the human body's largest organ?
skin
These three DBT mindfulness skills are often remembered as the "what" skills
observe, describe, participate
This DBT skill focuses on reducing vulnerability to intense emotions by taking care of your physical and emotional needs (hint: it's an acronym)
PLEASE
You're having a stressful day and receive a text from someone you care about saying, "we need to talk" your anxiety increases, and you start imagining everything that could be wrong. You feel the urge to repeatedly text them for reassurance. What skill (hint: acronym) can we practice?
IMPROVE skill
These three DBT skills help you maintain your self-respect during interpersonal situations. (hint: acronym)
FAST
Triskaidekaphobia is the fear of this number.
the number 13