Know Your Signs
The three colors that are used to identify risk in relapse prevention planning
What are red, yellow, and green warning signs?
Stopping yourself, taking a step back, observing the situation, and proceeding mindfully are part of this DBT distress-tolerance skill.
What is a support system?
These are ongoing directions for how you want to live and what matters to you.
What are values?
The macronutrient that is our body's #1 source of fuel
What is carbohydrates?
Increased comparison, irritability, isolation, or stronger ED thoughts, and delaying meals
What is the yellow zone?
This skill involves noticing an urge without immediately acting on it, like watching a wave rise and fall.
What is urge surfing?
This communication skill involves clearly telling another person what you need rather than expecting them to guess
What is asking for support/assertive communication/feedback loop?
The idea that two seemingly contradictory ideas can actually both be true at the same time
Dialectics
This includes grains/starches, proteins, produce, dairy (or dairy-alternatives), and fats that is plated to support recovery and flexibility.
What is the Plate-by-Plate approach
In this stage of change, a person is not yet considering changing the behavior
What is pre-contemplation?
Choosing to do a recovery-oriented behavior even when there are urges to do the opposite.
What is an opposite action?
This clinician helps you process your thoughts and feelings, navigate your treatment goals, and learn new skills
What is your therapist?
The process of recognizing that some things are not within our control and letting go of the impossible struggle to control them
What is acceptance?
The list of minimum portions of each component we have throughout the day to ensure we are fueling our bodies enough to keep them working
What is a meal plan?
The examples include: eating consistently, engaging with supports, and using coping skills.
What is the green zone?
Temperature change, paced breathing, and progressive muscle relaxation, and using fidgets are examples of this approach.
Somatic Skills
This professional helps teach you what is needed to fuel your body, engage in movement and sports, hydration, and helps you navigate your meal plan.
Registered Dietitian (RD)
The practice of learning to experience and tolerate intense emotions without engaging in harmful actions as a result.
What is distress tolerance?
Rules about food being “good,” “bad,” “healthy,” or “unhealthy” are examples of this type of thinking.
What is food morality or black-and-white thinking?
The model that includes Pre-contemplation, Contemplation, Preparation, Action, Maintenance, Lapse and Relapse.
What are the stages of change?
Identifying your warning sign, choosing a specific skill, and deciding when to ask for more support are all parts of this.
Eating with someone, checking-in, or helping you follow your plan are examples of this type of support.
What is accountability?
The focus area of DBT that helps us learn how to communicate or behave in relationships in a way that makes it more likely we achieve our goals or produce our intended result.
Interpersonal Effectiveness
Dizziness, headaches, fatigue, dry mouth, and difficulty concentrating can be signs of this condition caused by inadequate fluid intake.
What is dehydration?