Mindfulness
The mindful skill you use to pay attention to where you are & what you’re doing
Grounding
T/F: Distress Tolerance is the ability to tolerate and survive crisis without making things worse.
True
This skill is used by reacting contrary to your feelings
Opposite Action
T/F a goal of DBT is to change your thoughts, emotions and behaviors that are causing misery
True
What does DBT stand for
Dialectical Behavior Therapy
Describe an activity you can do to practice mindfulness
Yoga, meditation, coloring, watch animals, etc
What senses are used with the Self-soothe skills?
Seeing, hearing, tasting, touching and smelling
What are the 3 reactions we have to negative emotions such as fear?
Fight, flight & freeze
What does the E in DEARMAN stand for?
Express
What are the 4 components of DBT
Mindfulness, Emotional Regulation, Interpersonal Effectiveness, and Distress Tolerance
What is it called when you close your eyes and picture a peaceful place?
Imagery
This is when you stop fighting reality & fully accept what has happened
Radical Acceptance
What is it called when you see if your emotions fit the situation?
Check the facts
Give an example of an I-statement.
I feel (Emotion) when (Objective description). Can we …?
This skill involves being present in the current moment
Mindfulness
What are the 3 states of mind?
Emotion, Rational & Wise
Pain is inevitable but misery is:
Optional
Provide the action urge and opposite action for fear, sadness, and anger.
Isolating vs socializing
What is the goal of Mutual Purpose & Mutual Respect
A Safe Conversation
This skill helps you deal with intense, lasting emotions
Distress Tolerance
This is when you are observant but don’t evaluate something as being good or bad
Non-judgmental
Provide a rational counter statement for: “I can’t stand when others get upset with me.”
I can’t control others’ emotions. I can tolerate it if someone gets upset.
Draw a chain analysis for impulsiveness
Situation -> Emotion -> Reaction
Give an example of a good compromise.
I’ll wash the dishes if you put them away.
What does dialectical mean?
The idea that two opposing ideas can be true at the same time