DBT 101
This type of therapy combines CBT with mindfulness to help regulate intense emotions and is abbreviated DBT.
What is Dialectical Behavior Therapy?
This state of mind is the calm, intuitive balance between your rational "Reasonable Mind" and your "Emotional Mind."
What is Wise Mind?
This specific acronym is used to objectively assert your needs, ask for what you want, or say "no" clearly and effectively.
What is DEAR MAN?
This skill involves acting completely opposite to what your emotional urge is telling you to do.
What is Opposite Action?
This acronym stands for changing your body chemistry quickly using Temperature, Intense exercise, Paced breathing, and Paired muscle relaxation.
What is TIPP?
This woman developed DBT.
Who is Marsha Linehan?
Doing what works to get you closer to your goal, is an example of using this specific "How" skill.
What is Effectively?
When a salesperson keeps pushing you to sign up for a credit card, you calmly and repeatedly state, "No thank you, I am not interested," without changing your tone or getting angry. You are using this specific DEAR MAN sub-skill.
What is the Broken Record technique?
This specific step-by-step strategy involves rehearsing a plan in your mind beforehand so you know exactly how to handle a highly stressful upcoming event.
What is cope ahead?
This skill involves completely letting go of fighting reality and accepting things as they are in the present moment.
What is Radical Acceptance?
This is the ultimate goal of DBT—to create a "life worth..." this.
What is Living?
DBT teaches that Wise Mind is a deep internal feeling often described as a sense of "inherent" or "intuitive" this.
What is Inner Knowing (or Intuition)?
This level of communication is the exact opposite of being passive or aggressive; it involves clearly and honestly expressing your needs and boundaries while still respecting the other person.
What is Assertive (Assertiveness)?
This means doing one thing every day that makes you feel competent, capable, and accomplished and starts with "B".
What is Building Mastery?
This physical practice involves relaxing your face muscles and turning your hands upward to signal acceptance to your brain.
What is half smiling and willing hands?
This word means that two seemingly opposite things can both be true at the same time.
What is Dialectical?
This "What" skill involves completely throwing yourself into the current activity, letting go of self-consciousness, and becoming "one" with whatever you are doing in the present moment.
What is Participate?
Doing this means showing you understand the other person's feelings or situation, even if you don't agree with their conclusion.
What is Validate?
This part of the PLEASE skill reminds us that getting 7 to 9 hours of consistent rest each night is critical for keeping our moods stable.
What is Sleep (the 'S' in PLEASE)?
Plunging your face into a bowl of ice water to rapidly drop your heart rate is an application of this specific TIPP letter.
What is Temperature?
DBT is built on balancing these two core, opposing concepts: one starts with "A" and the other starts with "C.
What is Acceptance and Change?
Marsha Linehan based DBT's mindfulness practices heavily on the spiritual and meditative teachings of this Eastern philosophy, though she stripped it of religious context for therapy.
What is Zen Buddhism?
This letter in DEAR MAN reminds you to offer a positive consequence or explain how granting your request will benefit both parties.
What is R (Reward/ Reinforce)?
A person in recovery feels a sudden, intense craving to use. Instead of fighting the feeling or giving in, they imagine the craving as a wave in the ocean, noticing its peak and watching it naturally drop. This is called what?
What is Urge Surfing?
Baking cookies for a neighbor, volunteering, or simply paying someone a compliment to shift your focus away from your own immediate crisis falls under this letter of the ACCEPTS acronym.
What is C (Contributing)?