DBT Basics
What does DBT stand for?
Dialectical Behavior Therapy
What are the ABCs of DBT?
Accumulate Positives
Build Mastery
Cope Ahead
What IE skill is used when you are trying to Get What You Want from others?
DEAR MAN
What is the STOP skill?
Stop
Take a step back
Observe
Proceed mindfully
What are the two kinds of Mindfulness skills?
What skills and How skills
What are the 4 Tenets of DBT?
Distress Tolerance, Mindfulness, Emotion Regulation, Interpersonal Effectiveness
What does PLEASE stand for?
treat PhysicaL illness
balanced Eating
Avoid mood Altering substances
Sleep
Exercise
What IE skill do you use to show respect for others?
GIVE
What is one Distress tolerance skill?
TIPP, ACCEPTS, 5 senses, IMPROVE, Radical Acceptance, Half smiling and willing hands, et cetera
What are the 3 states of mind?
Logical/Rational, Wise, Emotional
OR
Doing, Wise, Being
What are the 2 short term DBT categories?
Distress Tolerance, Mindfulness
What is one way to analyze and change past behaviors?
Behavior Chain Analysis
What IE skill is used to command respect for yourself?
FAST
What does TIPP stand for?
Tip your temperature
Intense exercise
Paced breathing
Paired muscle relaxation
What is one Mindfulness technique?
Yoga, paced breathing, meditation, prayer, hugging a tree, grounding, getting in The Flow with art, nature immersion, et cetera
What are the 2 long term categories of DBT?
Emotion Regulation, Interpersonal Effectiveness
Is Emotion Regulation a long term or short term skill?
Long Term
What do the A's stand for in DEAR MAN?
Assert, Appear Confident
What is the Dive Response Tactic?
Put ice/cold water on your face, put your head in your lap for 20-30 seconds, slowly sit up
What is the concept of Wise Mind and Walking the Middle Path based on?
Yin and Yang, Balance, Zen Buddhism, Taoism, et cetera
Who invented DBT?
Marsha Linehan
What is the most important/first Emotion Regulation skill?
Check the Facts
What is the purpose of Interpersonal Effectiveness skills?
To save relationships, to get what you want from others, to learn better ways to communicate, et cetera
What is the go-to Omega Distress Tolerance skill?
TIPP
What is A'Landra's favorite Mindfulness technique?
Hugging a tree