General DBT
The 4 parts of DBT
Mindfulness, Interpersonal effectiveness, Emotion regulation, Distress tolerance
The state of mind used when thinking of logic, numbers, and facts. Values and feelings are not important.
Reasonable Mind
Explain what interpersonal effectiveness in your own words
- ask for what you want
- boundaries
- communication
- includes skills to improve communication
A skill where you do the opposite of how you feel
Opposite Action
What DBT stands for
Dialectical Behavioral Therapy
A skill that requires you to observe, describe, and participate.
"What" Skill
Describe the situation
Express your feelings
Assert yourself
Reinforce the person
Mindful, focus on goals
Appear confident
Negotiate, give to get
Explain what coping skills are
Skills that can be used when you are experiencing or expect to experience emotional distress.
True or False: DBT is used to judge if your feelings are correct or not.
False. DBT encourages nonjudgmentally looking at feelings and behaviors, so we can respond with curiosity and empathy.
Explain mindfulness in your own words.
- nonjudgmental
- noticing surroundings
- noticing your feelings/ distress
- relaxing
What is the FAST skill and when would you use it? Give an example.
Fair, to yourself and others
Apologies if needed
Stick to your values
Truthful
setting boundaries, expressing needs, conflicts, asking for or denying favors...
Name a coping skill that includes mindfulness.
- counting
- breathing exercises
- being present
- 5 senses
Pick any DBT skill and explain what it is and an example of when you could use that skill.
any skill/ example
You are sitting in the meal room. You want to take a moment before beginning your meal, how can you use mindfulness in this moment?
breathing, counting, noticing your feelings, relaxing your muscles, notice what's around you, be kind to yourself, let thoughts come and go, NONJUDGMENTAL
When setting boundaries, what is important to remember?
Use FAST skill, ensure your safety, based off of your values, note your nonnegotiables, speak up and be confident, be authentic, prioritize yourself
You are feeling overwhelmed. You find a coloring book and begin to color. What coping skills are you using?
Distraction
-mindfulness/ "what" skills also accepted