DBT Skills
Being present and aware in your life. The past is the past and the future isn't here yet.
Mindfulness
Our deep belief system through which we view the world through these "lenses."
Core beliefs
True or false: Medication is the only treatment for mental health issues
False
These fast, uninvited thoughts or mental images just show up in your mind when something happens, and they can really affect how you feel or act.
Automatic thoughts
Doing the opposite of what you feel
Opposite action
CBT stands for...?
Cognitive behavioral therapy
Feelings of worry, uneasiness, or dread...
Anxiety
What is the biggest feeder of anxiety?
Avoidance
The idea that we don't fight with what we cannot control, we accept it as it is.
Radical Acceptance
What is catastrophizing
This simple technique is excellent for managing emotions. Not only is it effective, but it is discreet and can by done at any time/place.
What is deep breathing?
Anxiety is linked to this natural reaction that your body has to stress.
Fight or flight response (i.e. survival mode)
You use this skill to ask for what you want
DEARMAN
Identify the cognitive distortion
"Nothing ever goes the way I want it to."
Overgeneralization
___________ is the fastest addicting drug.
Nicotine
________________ is the pleasure chemical in our brains that plays a major role in substance abuse and addiction
Dopamine
Like adding weights to a barbell, the more you exercise the more weight you can "handle."
Distress tolerance
Reframe the thought:
"It won't ever change, why even bother?"
*Multiple answers can work
Ex. "It is frustrating how hard it is to get where I want to go."
This relaxes you body, triggers endorphins, and may help you live longer.
What is laughter
Glossophobia is the fear of _______?
Public Speaking