DBT
What does DBT stand for?
Dialectical Behavior Therapy
What are the 3 goals of interpersonal effectiveness?
to help you get what you want, keep relationships, and maintain your self-respect
According to DBT, what is mindfulness?
Paying attention to what is happening right now, without judgment.
What are distress tolerance skills?
These skills are used when it is difficult or impossible to change a situation. Distress Tolerance skills are used to help us cope and survive during a crisis, and helps us tolerate short term or long term pain (physical or emotional).
What are the 3 goals of emotion regulation skills?
What was DBT originally developed to treat?
Borderline personality disorder
What does GIVE stand for?
Gentle — in your approach.
Interested — in what the other person is saying.
Validate — Confirm not only that you hear what the other person is saying, but that you understand it by echoing the emotion back to her.
Easy manner — present yourself as being relaxed and comfortable throughout the interaction.
What are the 'What' skills of mindfulness?
Observe, Describe, Participate
What does TIPP stand for?
Temperature, Intense exercise, Paced breathing, and Paired muscle relaxation.
What skill involves rehearsing a plan ahead of time so that you are prepared to cope skillfully with emotional situations
Cope Ahead
What is meant by 'generalization' in DBT?
The ability to transfer skills learned in therapy to everyday life
What does FAST stand for?
Fair — to yourself and others
(no) Apologies — you don't need to apologize when you haven't done anything wrong.
Stick to your values — Stand up for what you believe in
Truthful — be honest with yourself and others.
What are the 'How' skills of mindfulness?
non-judgmentally, one-mindfully, and effectively
Monica is dating Pete Becker. He calls her from out of town and says, "We need to talk." Monica wonders if it is a good talk, or a bad talk? She is in psychological distress waiting for his return. What skill should she use?
What skill involves deliberately attempting to act OPPOSITE of your emotion urge
Opposite Action
What does the acronym PLEASE stand for?
(treat) Physical iLlness, Eating, Avoid mood Altering drugs, Sleep, Exercise
What does THINK stand for?
Think — about the situation from the other person's perspective
Have empathy - for the other person
Interpretations — of the other person's behavior
Notice — the other person
Kindness — in your response
Give an example of the 'observe' mindfulness skill.
What does ACCEPTS stand for?
Activities, Contributing, Comparisons, Emotions, Push away, Thoughts, and Sensation. These techniques are designed to keep your emotions manageable until you can resolve the problem.
What does ABC stand for?
Accumulate positive emotions by doing things that are pleasant.
Build mastery by doing things we enjoy. Whether it is reading, cooking, cleaning, fixing a car, working a cross word puzzle, or playing a musical instrument. Practice these things to build master and in time we feel competent.
Cope Ahead by rehearsing a plan ahead of time so that you are prepared to cope skillfully.
What does it mean to think dialectically?
Provide an example.
Maintain openness to contradictory and/or polarized thoughts and points of view.
Ex: "Happy and sad at the same time" - Kacey Musgraves
What does DEAR MAN stand for and how is it utilized?
Describe, Express, Assert, Reinforce, Mindful, Appear Confident, Negotiate
Used to resolve a conflict, make a request, or set boundaries. Advocate for your needs y'all!!!!
What does 'one-mindfully' mean?
Be present in the moment. Do one thing at a time. When you’re walking, walk; when you’re talking, talk; when you’re worrying, worry; when you’re remembering, remember; when you’re planning, plan. If you are distracted by other actions or other thoughts or strong feelings, go back to what you are doing, again and again and again. Single-task.
What does IMPROVE stand for?
Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, and Encouragement.
What does STOP stand for?
Stop, Take a step back, Observe, Proceed mindfully.