DBT Skills
What does HALT stand for?
Hungry, Angry, Lonely, Tired
What symptom presents with a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome
Anxiety
Systematically tensing and relaxing muscle groups from head to toe can release physical tension and promote relaxation.
Progressive muscle relaxation
Stimulants
These drugs increase alertness and energy. Common examples include caffeine, cocaine, and amphetamines. They can lead to increased heart rate and heightened mood but may also cause anxiety and paranoia with excessive use
Acknowledging reality
Acceptance
What is one core principle for emotional regulation skills?
Identifying and labeling emotions.
Increasing positive emotional events.
Reducing emotional vulnerability through self-care and coping strategies.
Changing unhelpful emotional responses
An involuntary quivering movement
tremors
Focusing on your inhale and exhale
Deep breathing
Depressants
Gratitude
focusing on positives
What module focuses on improving our ability to fully participate in experiences?
Mindfulness, Emotion Regulation, Distress Tolerance, Interpersonal Effectiveness
This is an unpleasant dream that can cause a strong emotional response from the mind, typically fear but also despair, anxiety, disgust or sadness.
Nightmare
This involves observing your thoughts, emotions, and bodily sensations without judgment. Daily practice can help you stay present, reduce rumination, and interrupt anxious thought cycles
Mindfulness and Meditation
these drugs can alter mood and it can also impair cognitive function and lead to dependency.
Cannabinoids
this is a deliberate practice of activities and habits that support your physical, mental, and emotional well-being.
self-care
What is interpersonal effectiveness?
the ability to communicate clearly, maintain self-respect, and build strong, meaningful relationships while managing conflicts constructively
sudden feelings of warmth and sweating
hot flash
Cognitive Restructuring is
Ability to identify and challenge irrational or negative thoughts. Replace them with balanced, realistic perspectives to reduce anxiety intensity
Hallucinogens
These drugs, such as LSD and psilocybin, can cause altered perceptions and hallucinations. They are often used recreationally but can lead to unpredictable psychological effects.
the ability to remain calm and composed in the face of challenges, delays, or difficulties. It involves self-control, emotional regulation, and a long-term perspective, allowing individuals to avoid frustration and impulsive decisions while maintaining a positive mindset.
What skills teach you to observe, describe, and participate fully in the present moment without judgment?
Mindfulness
Definition of PAWS
Post-Acute Withdrawal Syndrome (PAWS) refers to a set of persistent psychological and emotional symptoms that can occur after the initial withdrawal phase from substances like alcohol, opioids, benzodiazepines, and stimulants. These symptoms can last for weeks to months and may include mood swings, anxiety, sleep problems, and difficulty concentrating. PAWS is a natural part of the recovery process and can be managed with support and coping strategies.
Regular exercise releases these____
which is good for___
endorphins
mood enhancement (endorphins lead to a feeling of happiness), stress reduction (by lowering cortisol levels), improved sleep, pain relief, increased energy
Name 2 type of Benzodiazepines
Lorazepam, alprazolam, clonazepam, Temazepam, Oxazepam
This can be used to encourage behaviors, each of which may be more or less effective depending on the individual and the situation
positive reinforcement