Modules
This is the "umbrella module" that is required in order to be able to use any skill
What is mindfulness?
T.I.P.P.
T.I.P.P
Temperature
Intense Exercise
Paced Breathing
Progressive Muscle Relaxation
What does D.B.T stand for?
Dialectical Behavioral Therapy
Anne got into a fight with her mom and thinks to herself "I should just run away". Anne decides to use this skill, and takes a calming warm shower instead
What is self-soothe?
This module contains our crisis skills
What is distress tolerance?
Cody gets home from treatment and takes a 3 hour nap, then is up from 2 AM until he goes to treatment again. Cody is tired and groggy at programming. What skill does Cody need to practice?
P.L.E.A.S.E
S.T.O.P.
Stop
Take A Step Back
Observe
Proceed Mindfully
Janna is feeling disappointed with Pierce because he does not like ice cream, and Janna still cares about Pierce as a human being. This is an example of what?
A dialect
Finn gets offered substances in the school bathroom. Finn uses this skill to weigh his options and make a wise decision
What is pros/cons?
This module has skills that prevent us from going in to "high-highs" and "low lows"
What is emotional regulation?
Finn needs to go to Target but notices he is feeling anxious when he is about to go in the store and be around other people. Finn thinks about just leaving - then decides to use this skill to sit with the emotions and wait for them to pass naturally
What is Ride the Wave?
F.A.S.T
(be) Fair
(no unnecessary) Apologies
Stick to your values
Tell the truth
This goal addresses the problem of when you only know one skill that you might not always have access to
What is adding tools to your toolbelt?
Pierce is having high urges to use. Pierce uses this skill to take his mind off of the urges and think about something else
These skills help improve communication and relationships
What is interpersonal effectiveness?
Pierce is getting ready for his first day of school. He notices that his palms are sweaty, his knees are weak, and his jaw is clenched. What skills are Pierce using in order to notice and name these things?
Observe/Describe
G.I.V.E.
(be) Gentle
(act) Interested
Validate
Easy Manner/easy going
A life worth living is a life that aligns with these
What are values/purpose/meaning?
You wanted to get McDonald's after school, but parents get stuck in traffic and there is not time to go before an after school therapy appointment. You start to get upset and cry, but then recognize that this is out of anyone's control by using this skill
What is Radical Acceptance?
Wise, Emotional, Rational
What are the 3 states of mind?
Your mom asks you to go empty the storage unit with her, and you think about complaining the whole time. Instead, you use what skill to have a more positive demeanor?
What is half-smile?
D.E.A.R.M.A.N.
Describe
Express
Assert
Reinforce
Mindful
Act/appear confident
Negotiate
A goal of DBT is to ______, not stop it completely
What is reduce suffering?
Janna is mad at Mariah because Mariah didn't get coffee for Janna this morning. Janna thinks "Mariah hates me and we must not be friends like I thought we were". What skill would Janna use to challenge this automatic negative thought?
What is check the facts?