DBT
What does DBT stand for and what is the ultimate purpose of using DBT?
1. Dialectical Behavior Therapy
2. Help me to build a life worth living for myself
What are the 3 states of mind in DBT, DESCRIBE them
Reasonable: thoughts are focused on facts, tasks, and logic
Emotional: thoughts are influenced by feelings
Wise Mind: thoughts are influenced by facts and feelings; intuition, finding balance from within
What is the purpose of distress tolerance skills?
To survive crisis situations without making them worse
Distress Tolerance skills are designed to help you solve your problems. True or False?
What is...FALSE
What are 3 benefits of practicing DBT skills regularly?
Build a life worth living, better emotional control, improved relationships, reduced impulsive behaviors, stress management, being more present, improved emotional and mental health,
What are the four modules of DBT? Which one is the CORE of ALL DBT skills?
Mindfulness, Emotion Regulation, Distress Tolerance, Interpersonal Effectiveness
What are the "What" skills of mindfulness?
Observe, describe, participate
What is the difference between Push Away and Avoidance?
With the Push Away skill, you only push away the thought/distress temporarily. You must bring it back when you're better ready to manage the issue/conflict
Name one pros and one cons of avoiding emotions instead of tolerating them.
Pros: Temporary relief;
Cons: Increases emotional intensity over time
True or False: You should avoid asking for what you need to keep the peace in relationships and avoid conflict.
False. Learning to compromise helps us have our needs met and maintain the relationship.
What does thinking dialectically mean, and how does it help us?
1.Finding balance between opposites
2. Prevents all-or-nothing/black and white thinking
Ex: a. Finding acceptance of current situation while making positive changes.
What are the "how" skills of mindfulness
Non-judgmental, one-mindfully, effectively
Name 3 examples of Distress Tolerance skills?
ACCEPTS, PROMISE/IMPROVE, TIPP, Pros and Cons, Accepting Reality, Radical Acceptance, Cope Ahead, etc
What does "ACCEPTS" stand for in distress tolerance?
Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, Sensations
How can you use dialectics to reframe the following judgment/absolute: "I can't do anything right."
"I sometimes do things right, and sometimes I make mistakes."
..Various responses..
What is the name of the worksheet used to track emotions, behaviors, and skills?
A DBT diary card.
What are two purposes of practicing mindfulness in DBT?
1) Reduce suffering and increase happiness 2) Increase awareness and control over our mind 3) Experience reality as it really is
If you Distract yourself by watching a funny movie, which skills might you be using? (Name at least 2)
Emotion, Activities, etc.
Name 3 ways to build positive emotions.
Doing something you enjoy, practicing gratitude, making someone smile
Which mindfulness skills can we use to help us achieve WISE MIND?
The WHAT and HOW skills
Name one goal of using a diary card.
To monitor progress or identify patterns in emotions and behaviors.
Name three activities that help you practice mindfulness.
Meditation, deep breathing, observing thoughts without judgment, participating in the moment fully, monotasking, describing an object, word search, playing "I spy"
Describe how to use the skill of Comparison. To which other skill is this one most closely related?
1. Trying to compare your current situation or the current crisis to a situation that's worse.
Ex: You could compare yourself to people who have less than you have or you could think about times in your life when things have been a lot harder or you didn't have the same resources you have now.
2. Count Your Blessings
Name three types of "self-soothe" items you can keep in a crisis kit.
A scented candle, essential oils, stress ball, photo of loved ones, etc.
What is the difference between mindfulness and meditation?
Meditation is practicing mindfulness and mindfulness skills while sitting, standing, or lying quietly for a predetermined period of time; Mindfulness is intentionally living with awareness in the present moment without judgment.