DBT 1
Being present in the moment
What is Mindfulness?
Hypoarousal, hyperarousal and optimal window
What is window of tolerance ?
What are the three signs you are in crisis
High stressful, short term, and creates intense pressure to resolve the crisis now.
Observe, Describe, Participate
What are the “What” skills of Mindfulness?
The “How” skills of mindfulness?
Nonjudgementally, One-mindfully, Effectively
growing roots
What does ABC please stand for ?
Accumulate positive emotions, build mastery, cope ahead of time with emotional situations, take care of your mind by taking care of you body.
T/F Distress Tolerance skills should be used in every situation and for solving all problems
False
The IMPROVE acronym stand for
Imagery, Meaning, Prayer, Relaxation, One Thing at a Time, Vacation, Encouragement
The four options for painful situations
1. Change the situation/Solve the problem
2. Change how you feel/think about the situation
3. Accept it
4. Stay miserable
progressive muscle relaxation
What is coping skill/mindfulness ?
The skill for distraction
Self-Soothe is a good skill to use for these two things
Reduce distress, Self-care
This lasts 60-90 seconds.
What is an Emotion?
Getting away from the urges to act on an emotion, by doing something else
What does it mean to Distract?
This feeling will pass, I accept this situation as it is."
What is Radical Acceptance ?
It’s the middle of the night, and you can’t do anything about the problem, you could try this skill
Accepts, STOP, temperature, distract
The skill for when you’re in crisis
STOP, TIPP
Genetics, life events, trauma, substance use, social factors, physical health
What is considered a risk factor ?
Describe, express, assert, reinforce, mindful, appear, and negotiate
What is dearman ?
The three brain states ?
What is cortex, limbic and brainstem
What is the difference between crisis skills and regulation skills ?
Regulation skills you practice daily and can use when emotions are not too extreme. Crisis are distress tolerance skills you use when in limbic or brainstem
Talking a walk, drawing, listening to music, writing affirmations, painting, doing puzzles, watching your favorite movie, visiting friends/family
What is Coping Mechanisms?
Temperature, intense exercise, paced breathing and progressive muscle relaxation.
What does TIPP stand for ?
What does DBT stand for?
Dialectical Behavior Therapy