DBT Core Concepts/Dialectics
What does DBT stand for?
Dialectic Behavior Therapy
What are the two guiding concepts in mindfulness practices (hint: The two A's)
Awareness and Acceptance
What are the goals of using Distress Tolerance skills?
Dialectics can also be referred to as __/__ thinking.
Both/And
What are the 3 main IE skills?
DEARMAN, FAST, GIVE
DBT helps a person create a __ __ ___?
Life worth living
Name the 3 components of the mindfulness WHAT skills.
Observe, Describe, Participate
There are TONS of acronyms in DBT Distress Tolerance. Name ONE distress tolerance skill/acronym.
Wise Mind ACCEPTS, IMPROVE the moment, Self Soothe with 6 Senses, TIPP, and Pros/Cons
Validation refers to the skill that communicates to another person that their feelings/thoughts/actions make sense and are understandable. Name one way you can validate others and one way you can validate yourself.
Others- actively listen, be mindful of nonverbals, observe and reflect what the person is feeling, show tolerance, respond in a way the person knows you take them seriously
Self- be mindful of thoughts/feelings/behaviors, describe feelings without judgement, take yourself/your emotions seriously, show tolerance for yourself/your emotions, don't judge yourself, FAST skill for self respect
Which skill do we use to ask for something, say no, or set a boundary?
DAILY DOUBLE/BONUS: Name each letter in this acronym.
Describe, Express, Assert, Reinforce, Mindful, Act confident, Negotiate
What are the Three States of Mind, according to DBT?
Name the 3 components of the mindfulness HOW skills.
Don't judge, Stay focused, Do what works
Name the 6 Senses in the Self Soothe skill AND give one example of how you soothed yourself using one of the senses.
Sight, Hearing, Taste, Touch, Smell, and Movement
Name and describe one example of a thinking mistake?
All or nothing, catastrophizing, mind reading, over generalization, mental filter, disqualifying the positive, emotional reasoning, should, labeling, personalization
Which communication skill would I use in a situation in which I would like the other person to continue to respect/like me?
GIVE
What is the term we use for two opposite ideas being true at the same time?
Dialectic
Explain one benefit of using mindfulness skills.
stay present in the moment, more control over self/choices, helps to focus attention, reduce emotional suffering and increase pleasure (and more!)
True or False? The DBT Distress Tolerance skills should be used in everyday situations/for small problems.
FALSE! Distress tolerance skills should be used in crisis situations to manage strong emotions, impulses, and urges.
1)____ Refers to consequences that result in an increase in behavior. 1) can be 2)___ or 3)____.
1) reinforcers 2) positive 3) negative
Name 2 or more factors to consider when asking for what you want/saying no (DEAR MAN).
priorities, capability, timeliness, preparation, relationship, give and take
What are the two components of the Theory/model used to explain emotion dysregulation in DBT?
Biological- sensitivity to emotions, and Social- invalidating environment= The Biosocial Theory
Share about a time you used mindfulness skills and identify which skills were used.
Answers vary! :)
This term, also called Turning the Mind, is used when you face a situation in which you cannot solve the problem or change your emotions about the problem.
DAILY DOUBLE BONUS: Name the 5 optional ways to respond when faced with a serious problem
Accepting Reality/Radical Acceptance
BONUS: Solve the problem, change how you feel about it, accept it, stay miserable/do nothing, make the situation worse
There are two ways to DECREASE a behavior. What are they, and give an example of each strategy.
Extinction and Punishment
Scenario- Your boss at work scheduled you on a day that you requested off. You requested off to attend an important family event. Which DBT interpersonal effectiveness skill would you use and why?
Answers vary! :)