DBT
What does DBT stand for?
Dialectical Behavioral Therapy
What are the three key components of mindfulness?
Worry, procrastination, negative self talk, fatigue, and difficulty concentrating can all be symptoms of ______.
stress
What is one thing that our emotions do for us?
Emotions motivate us, give us information, communicate to others, and help us understand others.
The FAST skill helps us keep our self respect and stands for Fair, _______, Stick to values, and Truthful. (Hint: We sometimes do this too much.)
Apologies
A ______ is something that is hindering your life that you would like to change?
target behavior
The mindfulness "what" skills include the practice of _______, _________, and participating.
observing, describing
Isolation from others, risk taking, dramatic shifts in mood, and difficulty with self care are all signs of _____.
(Hint: 70/100 or higher on our subjective units of distress scale.)
crisis
What is "I am enough" an example of?
self-affirmation
When we use "I" statements, we are in what stage of the DEAR MAN skill?
Express
I'm doing my best and I can try harder is an example of what?
Dialectical thinking or opposites co-existing
True or False: It is important to be still and silent when practicing mindfulness.
False! Mindfulness is a way of life and a constant practice. We can be present, aware, and nonjudgmental while going about every part of our day. Meditation, a type of mindfulness, is often practiced while sitting still and silent, but not always.
What is a skill that helps us respond instead of immediately reacting?
STOP
What is one way to reduce emotional vulnerability?
Not compromising our values, saying no and accepting no from others without guilt, appropriately sharing information, and knowing/communicating our needs and limits are aspects of ___________.
Naming your emotions, allowing yourself to feel that way, showing curiosity towards the cause of an emotion, accepting the emotion and situation, and practicing self compassion are all key steps in ______.
validation
We are acting from ___________ if we are taking into account both logic and emotion.
wise mind
What are the four TIPP skills?
Temperature
Intense Exercise
Paced Breathing
Paired/Progressive Muscle Relaxation
If you are experiencing a lack of energy, numbness, or feeling disconnected from yourself, you are likely not within your zone of tolerance. What state are you in and how can you take care of yourself?
Hypoarousal. Self care could look like connecting and energizing (i.e. drinking cold water, "bright" aromatherapy, exercise/movement, listening to energizing music, dancing, tipping the temperature, etc.)
You have identified that nature is something that is very important to you, which means nature is a ______ of yours. How could you live more in alignment with this?
Value. Living in alignment could look like spending more time outside, hiking, volunteering to do park clean up, donating to a cause, talking about nature with others more, watching a nature documentary, etc.
True or False: The goal of radical acceptance is to approve of a situation, stop working towards change, and to reduce pain.
False! DBT is all about balancing change and acceptance. Acceptance does not mean we resist change or engage in passivity, but it means we accept the realities of a situation and the focus on the areas that we have control. Pain is a part of life, but radical acceptance can help us reduce suffering.
Your friend is feeling overwhelmed while you're in the car together. What is one mindfulness skill you could recommend for them?
Breathing, a mindfulness meditation, grounding with the "what" skills, half smiling willing hands, etc.
Mateo is frustrated about his teacher, who seems to be grading papers unfairly. How could Mateo practice radical acceptance?
Radical acceptance looks like: Mateo knows he must pass the class, so he accepts that he’ll have to adapt. He schedules a meeting with his teacher and makes an effort to understand the grading style, allowing him to improve his class performance.
Resisting reality looks like: Frustrated with his grades, Mateo complains to his friends about his teacher. Instead of adapting to his teacher’s unconventional grading style, he insists on doing things his own way. Mateo continues to get poor grades and ends up failing the class.
Your partner is worried they might get fired at work. Through your supportive conversation with them, it's noticed they are mostly feeling anger (even if that's just the tip of iceberg above hurt, insecurity, and fear). What is an activity you could do together to either act opposite or act intentionally?
Act Opposite: go towards, stay involved in it, build courage (i.e. work on writing an email to their boss to address concerns, start job searching, write a list of their skills, etc.)
Act Intentionally: feel the anger but don't get stuck in it (i.e. go to a rage room, scream into a pillow, write a venting letter to their boss and shred it, etc.)
You have noticed feeling more isolated recently which has led to other emotions of loneliness, sadness, and worry. What needs could this feeling be communicating and how could you work to address that?
Needs: community, inclusion, belonging, contribution, connection
You could reach out to friends and family, join a book club, do something to get out of the house/usual routine, etc.