DEAR MAN
The skill of DEAR MAN falls under what module of DBT? Mindfulness, emotional regulation, distress tolerance, or interpersonal effectiveness.
Interpersonal effectiveness
TRUE/FALSE: Shame or guilt only happens in childhood and develops over time?
False
What does opposite action mean?
Acting opposite to an emotion’s action urge
What is anxiety?
Anxiety is a mental and physical reaction to perceived threats.
What are some examples of healthy coping skills?
Exercise, talking, healthy eating, seeking professional help, relaxation techniques, using supports, problem solving, listening to music, breathing, grounding techniques, meditation, etc.
TRUE/FALSE: According to the DEAR MAN bill of rights; you have the right to disrespect others?
False
Shame is?
The emotion which occurs when others ridicule, demean, discount, or minimize personal needs, feelings, and sexuality
What module under DBT does opposite action fall under?
Emotional Regulation
What are three different types of anxiety?
Generalized, phobias, and panic
What are coping skills?
Coping skills are actions we take to deal with stress, problems, or uncomfortable emotions.
What concept of communication is taught under the umbrella of DEAR MAN?
Assert
Guilt is?
An emotion which occurs when an individual violates his/her value system
When do you use opposite action?
When your emotions do not fit the facts or when acting on your emotions is not effective
What are some helpful treatment methods for anxiety?
CBT, Exposure, relaxation skills, and medication
What are grounding techniques?
They are techniques used to help keep someone in the present moment and back to reality.
According to DEAR MAN, what are the types of boundaries that should be respected?
Physical, psychological, emotional, spiritual, biographical, general
Keeping shameful experiences, behaviors, and feelings a secret. Never talking about them openly is said to be which shame based system?
No talk
If you are feeling sad, what are some things you can do when using opposite action?
Get active, avoid avoiding, increase pleasant events, do things that make you feel confident, change your posture, change your body chemistry, and focus on the present moment
What is the cycle of anxiety and how does it grow?
First you experience the anxiety, you avoid the anxiety producing stimuli, there is an immediate short-lived sense of relief, so the next time a similar threat arises it is avoided and thus the cycle is created and anxiety worsens
There are two types of grounding techniques, what are they?
Sensory awareness and cognitive awareness.
What does DEAR MAN stand for?
Describe, express, assert, reward, mindful, appear confident, and negotiate
Some ways to cope with guilt and shame are?
Talk about it, do not judge yourself, practice forgiving others, let go of the past, apologize or seek peace, create new values, change behaviors, and examine the origin of guilt/shame
What are the steps to do opposite action? (There are 7)
Identify and name the emotion, check the facts, identify and describe your action urges, ask wise mind, identify opposite actions, act opposite all the way, and repeat acting opposite
What two main parts of the brain does anxiety associate with?
The hippocampus and the amygdala
What is progressive muscle relaxation?
An exercise that reduces stress and anxiety in your body by having you slowly tense and then relax each muscle.