DBT
Mindfulness is
* being focused on the present moment * here and now * being fully aware * without judgement
What is radical acceptance?
Accepting things the way they are. "It is what it is, and I cannot change it."
What is emotion regulation
The ability to effectively manage your emotions.
What is interpersonal effectiveness?
Learning to get along with others while also asserting your own needs.
Distress Tolerance is...
Learning to cope with/tolerate painful or distressing events.
Name the 3 states of mind:
1) Wise Mind 2) Reasonable Mind 3) Emotion Mind
Name the 4 distress tolerance skills
Distract, Self-soothe, Improve, pros and cons
Why is emotion regulation important?
DEARMAN is the acronym for objective effectiveness. What do the letters stand for? Name at least 2.
describe, express, assert, reinforce, mindful, appear, negotiate
Thinking dialectically is...
* balancing both sides * no one person is wrong or right * the middle path * compromise * all perspectives are valid and considered * flexible thinking
What is wise mind?
Using both the Emotion Mind and the Reasonable Mind
Describe the skill distract and give an example
To turn yourself away from the crisis or problem. Example- ACCEPTS
PLEASE MASTER is skill set to help with reducing emotional vulnerability. Name at least one example.
PL – taking care of our physical health and treating pain and/or illness.
E – is for eating a balanced diet and avoiding excess sugar, fat, and caffeine.
A – stands for avoiding alcohol and drugs, which only exacerbate emotional instability.
S – represents getting regular and adequate sleep.
E – is for getting regular exercise.
MASTER – refers to doing daily activities that build confidence and competency.
GIVE is the acronym for relationship effectiveness. What do the letters stand for? Name at least 2.
gentle, interested, validate, easy
What are the four modules of DBT?
Mindfulness Distress Tolerance Emotion Regulation Interpersonal Effectiveness
Emotion Mind is...
* Driven by emotions * passionate * can be intense * can cause us problems if not balanced * Feelings
Describe the skill, the pros and cons
Name 2 activities/coping skills that help to reduce emotional vulnerability.
engaging in hobby, sport, meditation, reding, journaling, music, art etc..
FAST is an acronym for self-respect effectiveness. What do the letters stand for? Name at least 2.
fair, apologies, stick to your values, truthful
DBT will help me...
live a healthier, positive and more balanced life
Reasonable Mind is...
* Logical * fact based * scientific * Planned * Calculated * Thoughtful
IMPROVE skill is to help you to do what? give and example of IMPROVE.
To accept pain and reduce suffering. Examples- imagery, meaning, prayer, relaxation, one thing in the moment, vacation, encouragement
What are the 2 components of reducing emotional suffering?
Empathy is an important part of IE. What is empathy and give and example of being empathetic.
Understanding what someone else is feeling or experiencing, seeing things from their perspective.