DBT
who created DBT
Marsha Linehan
When should you use distress tolerance skills?
When the situation is stressful, short term, and creates intense pressure to resolve the crisis now
When we practice the STOP skill, what is the first thing to do?
STOP! Do not just react. Stop! Freeze! Do not move a muscle! Your emotions may try to make you act without thinking. Stay in control!
Changes our body chemistry to reduce extreme emotion fast.
What is the world’s loudest insect?
The cicada
What does DBT stand for?
Dialectical Behavior Therapy
Why don't we want to use distress tolerance skills all the time?
It creates avoidance
What is the "T" in STOP?
Take a step back
What is the Dive Response?
Your heart slows down, blood flow to nonessential organs is reduced, and blood flow is redirected to the brain and heart.
What did Albert Einstein offer his first wife in their divorce settlement?
His Nobel Prize money
What other type of therapy is DBT closely related to?
CBT (cognitive behavior therapy)
What shouldn't we use distress tolerance skills for?
everyday problems, solving all problems, making life worth living
Identify at least two ways you can take a step back.
go to the bathroom, go for a walk, leave the situation for a moment, do not act/speak impulsively, etc.
Identify 3 ways to engage in intense exercise.
running, push ups, cotton eye joe, weight lifting, etc.
What vegetable was originally purple?
carrots
What are the 4 modules of DBT?
Mindfulness, interpersonal effectiveness, distress tolerance, emotion regulation
On a scale of 1-10 (like we use for check ins), what level of intensity should we be using distress tolerance skills for?
Usually in the 7-10 levels (very severe or intense emotions)
What do we observe when practicing STOP?
what is going on inside and outside you. What is the situation? What are your thoughts and feelings? What are others saying or doing?
Why should the exhale be longer than the inhale during paced breathing?
longer exhales activate the parasympathetic nervous system (or brake pedal) in our body to help us relax.
What was the first toy to be advertised on TV?
Mr. Potato Head
What diagnoses does DBT help to manage?
Depression, anxiety, bipolar D/O, Borderline Personality D/O, and more!
What are the goals 3 of distress tolerance?
Survive crisis situation without making it worse, accept reality, and become free of satisfying emotional urges
What does it mean to proceed mindfully?
Act with awareness. In deciding what to do, consider your thoughts and feelings, the situation, and other people’s thoughts and feelings. Think about your goals. Ask Wise Mind: Which actions will make it better or worse?
Before bed to help you sleep
Which U.S. state has the funny town name of ‘No Name’?
Colorado