GENERAL
The 4 modules of DBT
What are mindfulness, interpersonal effectiveness, emotional regulation, and distress tolerance?
The 3 goals of mindfulness
What is:
1. Reduce suffering and increase happiness
2. Increase control of your mind
3. Experience reality as it is
The 3 types/goals of interpersonal effectiveness
What are Objectiveness Effectiveness, Relationships Effectiveness, and
What emotions do for us
What is: Motivate (and Organize) Us for Action, Communicate to and Influence Others, and Communicate to Ourselves?
What the TIPP skill stands for
What is: Tip the Temperature (of your face), Intense Exercise, Paced Breathing, and Paired Muscle Relaxation?
The definition of a dialectic
What is the idea that two ideas that seem opposing can exist simultaneously, and can actually make one another more true by both existing?
The 3 states of mind
What are Reason/Rational Mind, Emotion Mind, and Wise Mind OR Doing Mind, Being Mind, and Wise Mind?
What the acronym GIVE stands for
What is: Be Gentle, Act Interested, Be Validating, and Keep an Easy Manner?
What the ABCs stand for
What is Accumulate Positive Emotions (Short and Long Term), Build Mastery, and Cope Ahead?
What the STOP acronym stands for
The explanation of how and why some people have more difficulty with emotion regulation and behavioral control
What is biosocial theory?
A mindfulness practice designed to increase love and compassion for ourselves and all beings, and that can protect us from developing and holding onto judgementalness, ill will, and hostile feelings
What is Loving Kindness?
What the FAST acronym stands for
What is: Be Fair, No (Unjustified) Apologies, Be Truthful, and Stick to Your Values?
What the acronym PLEASE stands for
What is: Treat Physical Illness, Balance Eating, Avoid Mood/Mind Altering Substances, Get Enough Sleep, and Balance Exercise
What the Wise Mind ACCEPTS acronym stands for
What is: Distracting with Activities, Contributing, Comparisons, with different Emotions, Pushing Away, other Thoughts, and other Sensations?
The difference between a Behavior Chain Analysis and a Missing Links Analysis
What is a BCA helps determine what factors led to problem behaviors/why it is difficult to change these behaviors, and an MLA helps analyze why a needed or expected effective behavior was not used?
The 3 "How" skills of mindfulness
What are Non-Judgementally, One-Mindfully, and Effectively?
What the acronym DEARMAN stands for
What makes it hard to regulate emotions
What is: Biology, Lack of Skill, Reinforvement of Emotional Behavior, Moodiness, Emotional Overload, and Emotion Myths?
What the IMPROVE acronym stands for
What is: Improving the Moment with Imagery, Meaning, Prayer, Relaxing Actions, One Thing in the Moment, a brief mental Vacation, and Encouragement?
The 4 options when approaching a problem
What are: Solve the Problem, Feel Better About the Problem, Tolerate the Problem, or Stay Miserable?
The 3 "What" skills of mindfulness
What are Observe, Describe, and Participate?
Times when invalidation might be helpful
What is: When it corrects important mistakes (your facts are wrong) or when it stimulates intellectual or personal growth by listening to others' views?
The 4 goals of Emotion Regulation skills
What are: Understand and Name Your Own Emotions, Decrease the Frequency of Unwanted Emotions, Decrease Emotional Vulnerability, and Decrease Emotional Suffering?
The two categories of Distress Tolerance Skills
What are Crisis Survival Skills and Reality Acceptance Skills?