DBT
What does the D in DEARMAN stand for
Describe
Name three examples of Healthy coping skills.
Journaling, listneing to music, exercise, meditation, deep breathing, talking to soimeone, NA AA support groups.
What is seen in the middle of march and April that can't be seen at the beginning or end of either month?
The letter R
Name one DBT Skill
what and How skills, DEARMAN, ACCEPTS, Opposite ACTION, Wise mind
These are coping skills you can use in your own space at home.
Give one way to use the DBT skill "Observe"
Notice your body sensations, pay attention, control your attention, practice wordless watching, observe what is going on in your mind and body
Name three unhealthy coping skills.
throwing things, yelling, reacting immediately, harming yourself or others, substance use, not eating enough or eating too much
what has 13 hearts but no other organs.
a deck of cards.
what does the A in DEARMAN stand for
Assert and appear confident
What is an example of how you could use self-soothing coping skills?
Must use senses, stress ball, music, positive pictures or films, candles, gum, baths
What is one of the four core concepts of DBT?
Interpersonal effectiveness, Mindfulness, Distress tolerance, Emotion regulation
Why are coping skills important for our well-being?
Create a sense of calmness, confidence, inner peace and help reduce stress
What thrives when you feed it but dies when you water it?
what is a fire.
What does the B in DBT stand for
Behavioral
Some anger coping skills might include?
walk away, talk about it, take a deep breath, call someone that you trust to talk about it with, prayer or meditation
When should you use your DEARMAN skill?
DEARMAN is a communication technique within DBT that provides a structure to help you get your needs met while still maintaining positive relationships. it is a polite way to talk about what you want or need.
true or false, you only need one coping skill
False
A cowboy rides into town on Friday stays three days and rides out again on Friday. How can this be?
His horse's name is Friday
Name one way to practice the E in DEARMAN?
Express your feelings and opinions about the situations don't assume that the other person knows how you feel
True or False: all coping skill are healthy?
False
What does the N in DEARMAN stand for?
Negotiate
Distraction is a category of coping skills. Name an example of a coping skill that can distract you?
puzzles, books, movies, crossword, sudoku, sewing, video games, card games
When you need me, you throw me away, but when you are done with me you bring me back. What am I.
AN anchor
What is an example of opposite action coping skill?
a funny movie or video, uplifting music, affirmations, prayer or meditation
Name last week's DBT skill?
Distress Tolerance