DBT Skills
What does DBT stand for?
Dialectical Behavioral Therapy
Define "positive coping skill"
What is the Opposite Action of "Sadness"?
Get active! Change your mood to the opposite!
Build mastery, and increase pleasant activities.
Define "irrational thinking"
Thoughts that have no evidence or proof
What are the names of your three facilitators of IOP?
(*bonus points* if you can name Taylor's dog)
Taylor Meredith and Alex!
* Azula!!
What mind are you in if you are thinking only using emotions and no logic?
Emotion Mind
Which coping skill involves tracing a box and counting your breaths in-and-out?
Box Breathing
What does the A stand for in ABC PLEASE
Accumulating Positive Experiences
What does CBT stand for?
Cognitive Behavioral Therapy
What does IOP stand for?
Intensive Outpatient Program
Define "wise mind"
Wise mind is the state of mind when we are aware of our emotions as well as what facts and reason have to say
What is a coping skill you use to distract yourself from stressful situations?
Examples: art, distancing yourself, listening to music, journaling.
What skill is it when you sit back and notice your emotions? You simply observe it coming and going?
The Wave Skill, or Urge Surfing
What is it called when you are thinking in extremes? Example: Yes or no, right or wrong, happy or sad
Black and White Thinking
Challenge this thought: Being emotional means being out of control.
Being emotional means being a normal human being
Define "mindfulness"
The quality or state of being conscious or aware of something.
True or False: Everyone has the same positive coping skills
False
When is it okay to feel "fear?"
There are three answers!!
• There is a threat to your life or that of someone you care about.
• There is a threat to your health or that of someone you care about
• There is a threat to your well-being or that of someone you care about.
What is a negative core belief you have about yourself? What is one way you can challenge that thought?
What Interpersonal Effectiveness skill do we use to get somebody to do what we want?
DEAR MAN
Your friend asks you to copy your homework because they were out with friends last night. If you get caught by your teacher you can get detention and fail the class. Explain your thoughts using emotion mind, logic mind, and wise mind?
Emotion: I want to help my friend because I care about them
Logic: I can't help my friend because I will fail the class
Wise: I can't let them copy my homework, but maybe I can offer some time to help them study next time
What coping skills tenses and relaxes every muscle in your body starting from your feet all the way to your face?
Progressive Muscle Relaxation
What does PLEASE stand for in ABC PLEASE
Treat PhysicaL Illness
Balance Eating
Avoid Mood-Altering Drugs
Balance Sleep
Get Exercise
What are the four parts to the Cognitive Behavioral Model?
*WOO*