Acronyms
TIP(P)
What is Temperature, Intense exercise, Paced breathing and Paired muscle relaxation?
An emotion characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure.
What is anxiety?
3 types of activities we target with BAs
What are routine, enjoyable, and valued?
breathe in for 4,hold for 4, breathe out for 4, hold for 4
What is box breathing or paced breathing?
This DBT crisis skill shares its name with an 8-sided street sign
What is STOP (Stop, Take a step back, Observe, Proceed mindfully)?
ERP
What is Exposure and Response Prevention therapy?
Passively and repetitively focusing on one's symptoms of distress and the circumstances surrounding these symptoms
What is rumination?
What are the 3 components of self-compassion?
-self kindness vs. self- judgement
-common humanity vs. isolation
-mindfulness vs. overgeneralization
What are : Fight, flight, & freeze
What are stress or anxiety responses?
This skill is all about weighing your options
What are pros and cons? (or cost-benefit analysis)
SMART
What is Specific, Measurable, Appealing/Achievable, Realistic, and Time-Bound?
A specific treatment for depression based on the idea that our mood and behaviors are tightly linked.
What is behavioral activation (BA)?
What are the 3 states of mind in DBT?
What are Emotional mind, Reasonable/Logic mind, and Wise mind?
What are: Pre-contemplation, contemplation, preparation, action, maintenance
What are the stages of change?
what do we call a highly stressful situation where one is at risk of doing something to make things worse or avoid handling the situation.
What is a "crisis" in DBT?
TRAP and TRAC
TRAP: What is Trigger, emotional Response, Avoidance Pattern?
TRAC: What is Trigger, emotional Response, Active Coping?
A state of nonjudgmental awareness of what’s happening in the present moment, including the awareness of one’s own thoughts, feelings, and senses
What is mindfulness?
3 sides of the CBT triangle
What are thoughts, emotions, and behavior?
personification, all or nothing/black and white, should statements, labeling, overgeneralization
What are cognitive distortions?
Imagery, Meaning, Prayer, Relaxing, One thing in the moment, Vacation, Encouragement
What is the DBT distress tolerance skill IMPROVE?
ACCEPTS
What is Activities, Contributions, Comparison, Emotions, Pushing away, Thoughts, and Sensations?
The ability to control or influence which emotions you have, when you have them, and how you experience/express them.
What is emotional regulation?
What are 3 skills we can use to decrease anxiety?
-paced breathing
-mindfulness
-paired muscle relaxation
-temperature
-going for a walk
-thought challenging
-time
check the facts, give yourself "thinking time", address one at a time, write it down
What is problem-solving?
What does DBT stand for and what is it?
what is Dialectical Behavioral Therapy and it's skills to manage intense emotions, cope with challenging situations, and assisting to improve relationships.