True or False Fun Facts
True or False: DBT stands for Dialectical Brain Therapy.
False! DBT stands for Dialectical Behavioral Therapy.
True or false: Some people are just more susceptible to emotion dysregulation.
True!
Bianca had a really terrible day. Her mom just told Bianca that she cannot borrow her car. Bianca believes that her mother doesn't trust her.
What's the #1 skill she should use to regulate?
Check the Facts!
This skill makes you do the opposite of a harmful behavior.
Opposite Action
True or False: Cope Aheads should only be used when planning for a crisis situation.
False!
True or False: DBT was created to treat Borderline Personality Disorder.
True! But, professionals quickly realized DBT can be used for everyone!
True!
Carter is so angry at himself for relapsing, he thinks he should just give up and drink. What skill(s) could Carter use?
Opposite Action!
Check the Facts!
Behavioral Chain Analysis!
This skill is not technically an Emotion Regulation skill. However, it fits in because it is so helpful when we get dysregulated.
Behavioral Chain Analysis (BCA)
Women are more likely to struggle with emotional dysregulation. Why?
Hormones, more invalidation
True or False: Marsha Linehan is the creator of DBT.
TRUE
True or False: Some people just can't regulate themselves and never will be able to.
F A L S E!!!! Some may find it harder to regulate, but EVERYONE can regulate with the right tools.
Dolores is so stressed! She can't figure out why she is so upset. What is the first skill she should use to find out?
PLEASE
PL = Physical Illness (you can also put mental illness here too!)
E = Balance eating
A = Avoid mood-altering substance
S = Balance sleep
E = Get exercise
This skill asks us to check to see if our basic needs are being met.
PLEASE
-Avoidance -Isolation -Anxiety -Disordered eating
-Increased perfectionism -Shaking -Substance use
are all examples of....
Emotion dysregulation
True or False: DBT should only be used when you are feeling emotionally regulated.
False! Some skills won't be as effective, it's important to know how close you are to your skills breakdown (crisis point) to decide which skill will work best.
True or False: Isolating is not a form of dysregulation.
FALSE!
Martina relapsed, what is the #1 skill she should use after it happened?
Behavioral Chain Analysis (BCA). She should use this to see what went wrong and how to make amends/fix it.
This skill has us think rationally.
*There is one other skill that could be this, either one counts*
Check the Facts
But yes, BCA's do too.
True or False: Dysregulation is a normal part of life.
True
True or False: DBT can only be used by adults.
False! Anyone can use DBT!
True or False: The way emotions were talked about (or not talked about) growing up is a big determiner in whether we will be able to regulate our emotions effectively.
True! Our childhoods tend to be a big factor.
Cleo is about to use, this means that she is in crisis. Her stress is a 10/10. Should she use a Cope Ahead now?
No! She should use Opposite Action!
This skill helps us plan ahead for stressful events.
Cope Ahead
The 4 pillars of DBT are?
Emotion Regulation
Distress Tolerance
Interpersonal Effectiveness
Mindfulness