DBT
Core Mindfulness
"What" & "How" Skills
Distress Tolerance
Bonus
100

DBT stands for

Dialectical Behavior Therapy

100
Mindfulness is
* being focused on the present moment * here and now * being fully aware * without judgement
100
The three "What" Skills are
1) Observe 2) Describe 3) Participate
100

Three Crisis Survival Skills

1) Distracting ACCEPTS 2) TIPP 3) STOP

100
Name the skill: When you are eating, eat. When you are walking, walk.
One-Mindfully
200

Distress Tolerance Skills are designed to...

Help you develop healthy ways to cope with intense emotions and urges without resorting to destructive behaviors. 

200
Three states of mind

1) Emotion Mind 2) Reason/Rational Mind 3) Wise Mind

200

The three "How" skills are

1) Nonjudgmentally 2) One-Mindfully 3) Effectively

200

IMPROVE stands for: 

Imagery, Meaning, Prayer/meditation, Relaxation, One thing in the moment, Vacation, Encouragement

200
When we being mindful of our senses in an experience we focus on:
* What we see * What we hear * What we feel/touch * What we smell * What we taste
300

Thinking dialectically is...

Is the idea that two opposite ideas can be true at the same time (both/and instead of either/or). There is more than one way to see a situation or solve a problem. 

300
Wise Mind is the balance of what two other states of mind?
* Emotion Mind * Reasonable Mind
300

Name the skill... Perceiving your present experience without filtering or judging it. Taking in information and noticing new things. Use 5 senses to do this...

OBSERVE

300

Using emotional energy to be creative, this skill takes focus away from the crisis and puts your emotional energy into creativity rather than being stuck with difficult emotions. 

Creative Outlet

300

Scenario: You're feeling overwhelmed at work with multiple deadlines. You use a mindful breathing exercise to regain focus and calm down. Which module is this skill under? 

Mindfulness

400
What are the four modules of DBT?
Mindfulness Distress Tolerance Emotion Regulation Interpersonal Effectiveness
400
Emotion Mind is...
* Driven by emotions * passionate * can be intense * can cause us problems if not balanced * Feelings
400

DESCRIBE is: 

Putting words to your observations. Labeling thoughts as thoughts rather than treating them as facts. Allows you to gain some distance from thoughts, lessen the intensity of emotions associated with these thoughts.  

400
Three Accepting Reality Skills

1) Radical Acceptance 2) Mindfulness of Current Thoughts 3) Willingness & Willfulness

400

Scenario: You're facing a difficult medical diagnosis. You utilize radical acceptance to acknowledge the situation while focusing on what you can control. Which module is the skill under?

Distress Tolerance

500

DBT will help me...

create a good life for myself.

500
Reasonable Mind is...
* Logical * fact based * scientific * Planned * Calculated * Thoughtful
500

Fully immersing yourself in the current activity with undivided attention. Being in flow or act intuitively from wise mind. 

Participate

500

Attitudes we take toward difficult situations. This skills is accepting reality, doing what the situation calls for, using wise mind, doing the best you can, and focusing on what you can change Vs. refusing to accept reality, doing what you want regardless of if it works, being stubborn, giving up, and trying to change things you know you can't change. 

Willingness Vs. Willfulness

500

Who is the best DBT Group leader ever?

Shanee' :)

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