DBT
What does DBT stand for and what is its' purpose?
Dialectical Behavioral Therapy- The goal is to teach and utilize skills that will transform negative behaviors into positive outcomes.
The cognitive triangle explains how what three things affect one another?
Our thoughts, feelings and behaviors.
What is active listening?
Active listening is the process of listening attentively while someone else speaks, paraphrasing and reflecting back what is said without judgment or advice. Active listening is imperative in a relationship as it allows the other person you are with to feel heard and validated.
What are coping skills?
Coping skills are tools we utilize to help us tolerate, minimize, and deal with stressful situations in life.
What are the 4 pillars of DBT Therapy?
Mindfulness, Interpersonal effectiveness, Distress Tolerance and Emotion Regulation
What is a core belief?
Core beliefs are a person's most central ideas about themselves, others, and the world. Core beliefs are the reason why two people who may have gone through the same lived experience, interpret the situation differently from one another.
What is the purpose of making "I" statements when expressing our feelings to someone else?
Making "I" statements allows us to avoid the trap of having the other person in which we are speaking with feel as though we are blaming them. When an individual feels as though they are being blamed for something, they will likely automatically resort to being defensive, which will hinder the likelihood of an effective conversation.
What is the name for the coping skill that works well for managing anxiety and stress by tensing and relaxing all of the muscle groups throughout the body?
Progressive Muscle Relaxation
What is mindfulness?
Intentionally living with awareness in the present moment without judgement and attachment.
What is a cognitive distortion and give an example of a type of cognitive distortion?
Cognitive distortions are irrational thoughts that can influence our emotions. Examples- Magnification and Minimization (exaggeration or minimizing the importance of an event), Catastrophizing (seeing only the worse possible outcome), Over generalization, Magical thinking, Personalization, Jumping to conclusions, Mind Reading, Fortune Telling, Emotional Reasoning, Disqualifying the positive, "Should" statements, All-or-nothing thinking.
What is meant when we say someone has a "passive" communication style and what is an example?
Passive communication refers to a person who prioritizes the needs, wants, and feeling of others at their own express. The person does not express their own needs, or does not stand up for them. This can lead to being taken advantage of. Example: A friend asks to borrow your car, and this will be a big inconvenience for you as you have errands that you need to run that day. A Passive communication may respond with "Yeah, sure. Do you want me to fill the tank too?"
Name three examples of coping skills an individual could utilize when having anxiety?
Deep breathing techniques (box breathing), Progressive Muscle Relaxation, Challenging Irrational Thoughts, Imagery (utilizing your senses and asking yourself what can you see, hear, smell, taste, and feel?), Meditation, etc.
What kind of skill is DEAR MAN and how do we use it (what does the acronym stand for)?
DEAR MAN is an interpersonal effectiveness skill that is utilized to get along with others while also asserting our own needs. D stands for Describe, E stands for Express, A stands for Assert, R stands for Reinforce, M stands for Mindful, A stands for Appear Confident, and N stands for Negotiate.
If you see that your friend is visibly sad, and think to yourself "I probably did something to upset them" without having evidence to suggest that this is the case, what type of thinking error is this?
Self-blaming
What is meant when we say someone has an "aggressive" communication style and provide an example?
Aggressive communication refers to a person who expresses that only their own needs, wants and feelings matter. The other person may feel bullied and as though their needs are ignored. Example- A friend asks to borrow your car, but this will be a big inconvenience to you. Someone who has an aggressive communication style may respond with, "No way! Why would I let you borrow my car? You're crazy to even ask."
Name three example of coping skills an individual facing anger can utilize?
Keeping a log of triggering situations that evoke anger and reviewing these daily to have an increased awareness of when a specific situation may cause this distress, practicing deep breathing (box/square breathing), keeping an anger log (what happened before the anger episode? what were the facts of what happened? how did you react? when looking back, do you see anything differently than when you were in the heat of the moment?), taking a time-out, etc.
What are the three states of mind and describe each?
Reasonable/Rational mind, Emotion mind, and Wise mind. Reasonable/Rational mind is rational and task focused, when we are ruled by facts, logic and pragmatics. Emotion Mind is mood-dependent and emotion-focused, when we are ruled by our moods, feelings and behaviors to do or say things. Wise mind is- seeing the value of both reason and emotion, the middle path between emotion mind and reasonable mind.
What is cognitive restructuring?
Cognitive restructuring is the process of taking a negative or unhelpful thought and replacing it with a more positive alternative thought.
What is meant when we say someone has an "assertive" communication style and provide an example?
Someone who has an assertive communication style emphasizes the importance of both peoples' needs. During assertive communication, a person stands up for their own needs, wants, and feelings, but also listens to and respects the needs of others. Example- A friend asks to borrow your car, but this will be a big inconvenience to you, someone with an assertive communication style may respond by saying "I need my car that day, but I'll make time to drop you off to where ever you need to go."
What is the difference between a coping skill and defense mechanism?
Defensive mechanisms typically occur at an unconscious level and people are generally unaware that they are using them. One's use of coping skills are typically conscious and purposeful and are utilized to manage an external situation that is creating a problem for an individual.