DBT
Give an example of an opposite action
Anger: Gently Avoid
Fear/Anxiety: Gently Approach
Sadness: Get Active
GIVE skills stands for what?
(Be) Gentle
(Act) Interested
Validate
(Use an) Easy manner
True or False: Radical Acceptance is Giving Up
False
What does Dialectical in DBT mean?
Two opposite ideas can be true at the same time, and when considered together, can create a new truth and a new way of viewing the situation. There is always more than one way to think about a situation
Name one reason we have emotions
-Communication
or
-Connection with others
or
-Motivation to accomplish tasks
or
-Wise Mind
What is the acronym for expressing a need to another person?
DEAR MAN
What's a time you might use distress tolerance?
•Someone is experiencing intense pain (physical and/or emotional) that won’t go away soon.
•An individual wants to act based on emotions that will only make things more difficult.
•A situation is overwhelming, yet there are demands that must be met.
•An individual is extremely stimulated or motivated to resolve an issue that can’t be settled immediately
DBT skills help people experience a range of emotions without necessarily ______ on those emotions.
Acting
Name 2 examples of self care
-Something related to: Balanced eating, Balanced sleep, exercise, avoiding mood altering drugs
What are ways to practice dialectical thinking?
Look at. both sides, stay aware of connection, embrace change, remember that I affect others and others affect me.
What is the difference between willingness and willfulness?
Willingness:
-Accepting reality, doing what the situation calls for, listening to Wise Mind, Doing the best you can, Focusing on what you can change, What else could this mean
Willfulness:
-Refusing to accept reality, Doing what you want, regardless of if it works, Being stubborn, Giving up, Trying to change things you know you can’t change
What's one problem DBT aims to decrease?
1. REDUCED AWARENESS AND FOCUS; CONFUSION ABOUT SELF ) 2. EMOTIONAL DYSREGULATION 3. DISTRESS TOLERANCE SKILLS 4. INTERPERSONAL PROBLEMS 5. TEENAGER AND FAMILY CHALLENGES
What's the difference between primary and secondary emotions?
•Primary emotions are a pure reaction to our environment (Primal, sensitive, instinctive, strong, easy to identify)
•Secondary emotions are our reaction to those feelings (Learned or habitual)
Name one FAST Skill
-(Be) Fair
or
-(No) Apologies
or
-Stick to Values
or
-(Be) Truthful
What does the "I" stand for in "Improve" skills?
Imagine
Rational Mind is...
* Logical * fact based * scientific * Planned * Calculated * Thoughtful
Name 2 assumptions of DBT
1. People are doing the best they can.
2. People want to improve.
3. People need to do better, try harder, and be more motivated to change.
4. People may not have caused all of their own problems and they have to solve them anyway.
5. The lives of emotionally distressed teenagers and their families are painful as they are currently being lived.
6. Teens and families must learn and practice new behaviors in all the different situations in their lives (e.g., home, school, work, neighborhood).
7. There is no absolute truth. 8. Teens and their families cannot fail in DBT
List the ABC skills for maximizing positive emotions
-Accumulating Positive Experiences
-Build Mastery
-Cope ahead of time with emotional situations
What is the goal of using GIVE skills?
Maintaining positive relationships
Name 3 examples of distress tolerance skills
• Self-soothing (i.e. taking a warm bath, deep breathing, listening to calm music)
• Distraction: engaging in an activity to shift focus onto something else
• Mindfulness: paying attending to present moment without judgement
• Progressive muscle relaxation: tensing and relaxing muscles
• Radical acceptance: accepting difficult situations as they are
What are 2 benefits of Mindfulness?
→Give you more choices and more and more control over your behavior. It helps you slow down and notice emotions, thoughts, and urges, and helps you choose a behavior more thoughtfully, rather than act impulsively and make situations worse
→Reduce your emotional suffering and increase your pleasure and sense of well-being
→Help you make important decisions
→Help focus your attention and therefore make you more effective and productive
→Increase compassion for self and others
→Lessen your pain, tension, and stress, and in turn can improve your health