What is DBT?
What does DBT stand for?
Dialectical Behavior Therapy
What are the 5 modules of DBT?
Mindfulness
Distress Tolerance
Emotion Regulation
Interpersonal Effectiveness
Middle Path
What are the 3 states of mind
Emotional
Logical/Reasonable
Wise
What is Opposite Action?
Do the opposite of what your emotions tell you to do
Ex.
Emotion: Sad, Action: Withdraw from friends, Opposite Action: Visit and communicate with friends
What is T.I.P.P?
𝗧emperature change
𝗜ntense stretching
𝗣aced breathing
𝗣aired muscle relaxation
What are DBT skills used for?
DBT skills help people experience a range of emotions without acting on them and help us navigate relationships
What is Distress Tolerance?
Learning different skills to cope with overwhelming emotions
Space where our thoughts run wild. Our decision making can be distorted because we are too emotional to think logically
What is Check the Facts?
Skill that helps you change your emotional response and make healthier decisions
What event triggered my emotion?
What assumptions am I making about the event?
Does my emotion and intensity match the facts?
What is A.C.C.E.P.T.S?
𝗔ctivities: Engage in a healthy activity
𝗖ontributing: Do something kind for another person
𝗖omparisons: Put your life into perspective, if theres a time you've faced bigger struggles
𝗘motions: Try to get to the opposite emotion of your distressed felling
𝗣ush Away: Try to push the problem out of your mind by distracting
𝗧houghts: Replace negative, anxious thoughts with activities that busy your mind
𝗦ensation: Use the 5 senses
What does Dialectical mean?
Dialectical = two opposite ideas that can be true at the same time
What is Mindfulness?
Being aware of thoughts, feelings, and behaviors
What is Reasonable Mind?
Our thoughts are "tamed" we will use facts and clear thinking to solve problems and make decisions
What does P.L.E.A.S.E stand for?
treat 𝗣hysica𝗟 illness
𝗘at
𝗔void drugs and alcohol
𝗦leep
𝗘xercise IN MODERATION
What is I.M.P.R.O.V.E?
𝗜ntense 𝗜magry
𝗠eaning
𝗣rayer
𝗥elaxation
𝗢ne Thing In The Moment
𝗩acation
𝗘ncouragment
What is Emotion Regulation?
Any action that the intensity of an emotion
What is Wise Mind?
Wise Mind is in between Emotion and Reasonable mind. It is a space where we can make healthy and helpful decisions
How can you Pay Attention to Positive Events?
If you notice yourself focusing on negative aspects of an experience stop and try to focus on the positive. Practice by doing small positive activities everyday. Don't let minor things ruin the moment.
Ex. Go for a walk, Watch a movie, Try something new, Visit with friends and family
How can you Self Soothe?
With the 5 senses
Sight
Hearing
Taste
Touch
Smell
Movement
What is Interpersonal Effectivness?
Skills to help people get what they need without damaging relationships
What are the 3 "what" skills
Observe
Describe
Participate
What does Radically Accepting something mean?
Accepting all painful situations that are happening. Accept the facts of reality.
Ex. Accepting that you're here at CFC