DBT basics
When your emotions are in control and they are driving your thinking and behavior
What is: Emotion Mind
Name the three States of Mind
What is: Emotional Mind, Wise Mind, and Rational/Reasonable Mind.
The skill you are using when you are letting things go so you can move on with your day.
What is: Teflon Mind
What is the skill you use when doing the opposite of your first urge, because you know there is a better choice for you.
What distress tolerance skill are you using when you splash cold water on your face?
What is: TIPP
EXAMPLE: What is an example of using non-judgmental stance?
Fill in- staff decide
The skill you use when you are noticing your body sensations. Also paying attention to your surroundings
What is: Observe
How do you use pros & cons?
Explain: staff decide
Journaling, noticing your feelings without trying to change them, and validating yourself are all examples of what?
What is: Practice Accepting My Emotions
Being kind to ourselves intentionally using music, smells, pictures, touch, or an activity that relaxes us and improves our mood.
What is: Self-Soothe
Doing things you enjoy to build a life worth living.
What is: Accumulating Positive Experiences
What are the three "What" skills? Hint: you all use them during your intake meeting.
What is: Observe, Describe, Participate
When we stop and observe if our emotional reactions fit the reality of the situation.
What is: Check The Facts
The skill you are using when you are working toward a goal and getting a bit better every day. This helps us feel good about ourselves and fight hopelessness.
What is: Building Mastery
Things we say to ourselves to give ourselves courage, help us prepare for a situation, or make ourselves feel better.
What is: Positive self talk/cheerleading statements/encouraging statements/positive affirmations. (any of these)
This word means the existence of opposites at the same time. It is also the "D" in DBT
What is: Dialectical
Putting words on your experiences, saying what you are observing. We use this during Daily Focus when you are sharing your feelings.
What is: Describe
This skill you use when you use your body to change your mind.
What is: Half-Smile
What do the different letters of PLEASE stand for?
Taking care of Physical Illness, Balanced Eating, Avoiding Mood altering substances, getting Balanced Sleep, and Exercise.
What do the letters in STOP stand for?
What is: Stop, Take a step back, Observe, and Proceed Mindfully.
Fully entering into the present moment, going with the flow and being a part of an experience, even if you don't feel like it.
Participate
What is it called when you focus on what works?
What is:Effectively
Avoiding thinking in black & white, looking for the gray in between.
Middle Path
The act of getting through an impulse, or a desire you have, by waiting it out or doing something else instead of that action.
How would you explain the "Brief Vacation" skill to someone?
Explain, staff decides