DBT/FAST
T/F: At times one should give an unnecessary apology to make their loved ones feel better
False- Apologies when necessary
The 4 horsemen are behaviors that...
escalate conflict and damage a relationship. Over time, these harmful behaviors may become a normal part of communication between partners.
T/F- Someone is in the Contemplation stage if they are ambivalent about changing their behavior.
True
What is progressive muscle relaxation?
An exercise used to release tension by clenching and releasing your muscles
Define dissociation?
When unwanted thoughts, memories, and emotions pull you away from reality
What is distress tolerance ?
Strives to increase tolerance of negative emotions rather than trying to escape from them with problem behavior.
How do you correct defensiveness? Also, give an example using a sentence.
Own up to your behavior without blaming others.
• Avoid taking feedback personally. • Use feedback as an opportunity to improve. • Show remorse and apologize.
“I shouldn't have raised my voice. I’m sorry."
T/F- Everyone will relapse at some stage during their recovery
T/F-Grounding techniques are best used only during stressful times
T/F: If a grounding technique does not work for you after a few tries, you should move to another one
True
What are ways in which you can be fair to other people?
Validating others feelings and concerns.
What are the 4 antidotes?
Gentle start up, Take responsibility, Share fondness/admiration, Use self-soothing
What stage of change is someone in if they have begun to make minor changes to support their goal, but they might not have completely ended the unwanted behavior?
Preparation
What are grounding techniques used for?
They help you come back to the present moment when when you feel like you might be detaching or disconnecting from reality
List three things that can be done for a gentle start up?
Save dissociation for the proper time
Use warm body language and tone of voice
Use "I" statements
What is emotional regulation?
Cover strategies to understand, manage and change intense emotions that are causing problems in someone's life.
What does stonewalling look like?
Emotionally withdrawing, shutting down, or going silent during important discussions.
• Often a response to feeling overwhelmed. • Used to avoid difficult discussions or problems. • Underlying problems go unresolved
Time is a 32 year old male who has been struggling with alcohol use since the age of 16. He has been having multiple issues including legal, and relational issues with his fiancé to include a recent fight he got into as a result of totaling their car in a DUI accident 2 weeks prior. Tim has decided it is best for him to receive treatment and has spoken to his PCP in regards to submitting a referral for SOAP. What stage is Tim in ?
Preparation
What are 4 ways to reminding yourself that you are safe?
Proof
Letter
Coping Statements
Then vs Now
What does FAST stand for?
Fair
Apologies
Stick to Values
Truthful
What are 3 characteristics of interpersonal effectiveness?
Assertive
Maintains self-respect
Stregnthens relationships
What are the 4 different horsemen?
Criticism, defensiveness, contempt, and stonewalling
What are the Stages of Change
Pre-contemplation, Contemplation, Preparation, Action, Maintenance.-- sometimes Relapse
What does the 5-4-3-2-1 technique consist of?
5 things you see
4 things your hear
3 things you touch
2 things you can smell
1 thing you can taste
Describe the maintenance phase in the stages of change
The changes made during the action stage are maintained. The individual may continue to face challenges, but at this point they have successfully changed their behavior for a significant period of time.