DBT
What does DBT stand for
Dialectical Behavior Therapy
Name the "what" skills
Observe, describe, participate
What is the goal of interpersonal effectiveness?
To help communicate your needs, set boundaries, and improve relationships
What does "ABC" stand for in ABC please
Accumulate positive emotions, build mastery, cope ahead
This skill helps us pause before reacting impulsively
STOP
What are the four different types of skills that DBT focuses on?
Mindfulness, distress tolerance, interpersonal effectiveness, and emotion regulation
What are the three states of mind?
Emotion mind, reasonable mind, and wise mind
What skill do we use to make appropriate requests?
DEARMAN
This skill helps you take care of your emotions by taking care of your body
PLEASE
What is radical acceptance?
Fully accepting reality as it is even if you don't like it, so you can move forward
What is wise mind?
The balance between emotion mind and reasonable mind
Name the "how" skills
Non-judgmentally, one-mindfully, effectively
What does GIVE stand for?
Gentle, interested, validate, easy manner
What is opposite action?
Doing opposite of what your emotion is telling you if your emotion isn't helpful
These skills are also known as distraction skills
ACCEPTS
What is a dialectic?
Two opposing forces that can be true at the same time
What does it mean to do something "one-mindfully"
What does FAST stand for?
Fair, apology free, stick to values, truthful
What are emotions?
Automatic responses that influence our thoughts, behaviors, and body sensations
What is another name for our distress tolerance skills?
Crisis survival skills
Who developed DBT?
Marsha Linehan
Deep breathing, yoga, meditation, etc.
What dies DEARMAN stand for?
Describe, Express, Assert, Reinforce, Mindful, Appear confident, negotiate
What is the difference between primary and secondary emotions?
Primary emotions are automatic responses to a situation, while secondary emotions are responses to our primary emotions
What does TIPP stand for and what is it used for?
Temperature, intesnse exercise, paced breathing, paired muscle relaxation
To quickly reduce emotion mind fast, and to change body chemestry