What is DBT?
What is dialectics?
Two truths that are opposing
What is the STOP skill
Stop, take a breath, observe, and proceed
What is Wise Mind?
Physical, eating, avoid substances, sleep, and exercise
What does DBT stand for?
Dialectical Behavioral Therapy
What is the TIPP skill?
Temperature, intense exercise, paced breathing, and progressive muscle relaxation
What are two ways to use radical acceptance with your body?
Willing hands & Mona Lisa smile
What is the BCA when problem solving?
Behavioral Chain Analysis
What is the first skill to do before you do any other skill in DBT?
Mindfulness
What is DBT Fast or Give?
FAST - Fair, apologies, values, truthful
Give - Gentle, interested, validate, easy manner
What is the ACCEPTS skill?
Activities, contribute, comparisons, emotions, push away, thoughts, sensations
What is the first thing to do when integrating skills?
Having awareness
What are the 4 parts of DBT?
Mindfulness, distress tolerance, emotional regulation, and interpersonal effectiveness
What is the improve skill?
Imagery, meaning, prayer, relaxation, one thing in the moment, vacation, and encouragement
What is urge surfing?
Not trying to suppress or fight the emotion
What is the best DBT skill to use when triggered?
TIPP skill or self-soothing / 5 senses
What diagnosis was DBT originally created for?
BPD
What is DEAR MAN?
Describe, express, assert, reinforce, mindful, appear confident, and negotiate
Out of all the skills, what 2 are the most helpful when in distress?
STOP & TIPP
At times, the most useful thing to do, even with extreme emotions, is to..............
Sit with the emotion and not avoid. Accept