Why DBT?
What does DBT stand for?
Dialectical Behavior Therapy
Give an example of a mindfulness activity
What are the TIP skills?
Tip the temperature of your face with cold water
Intense exercise
Paced breathing and paired muscle relaxation
People may not have created their own ___, but they have to ___ them anyway.
Problems, solve
What are chains and why do we do them?
We want to examine a chain of events that led to unhelpful behaviors, as well as the consequences of those behaviors.
It helps you figure out how to make changes.
What does DBT aim to replace?
DBT aims to replace unhelpful behaviors with skillful behaviors
What is mindfulness?
Paying attention to the present moment without judging, attaching to, or rejecting to the moment?
What are the STOP skills?
Stop
Take a step back
Observe
Proceed mindfully
People are doing the ___ they can.
Best
Why do we do homework?
Practicing skills on your own is a good place to learn!
DBT aims to reduce suffering and increase happiness.
What are the 3 different states of mind? Give examples
Emotion Mind: hot, mood-dependent, emotion-focused
Wise Mind: seeing the value of both reason and emotion, the middle-path
Reasonable Mind: rational, cool, and task-focused
When do you have to use crisis survival skills?
When you have intense pain that cannot be helped quickly
When you want to act on your emotions but it will only make things worse
When you feel overwhelmed
True or False: Information shared in group should be confidential.
True
Why accept reality?
Rejecting reality does not change reality. To change it we must first accept it.
What is the purpose of DBT?
List the WHAT skills of mindfulness
Observe
Describe
Participate
Give me an example of an activity that is self-soothing
Clue: Vision, Smelling, Hearing, Taste, Touch
Biosocial theory: sometimes there is a bad fit between the ___ and the ___.
Person and environment
Sally is upset, angry, and crying because she lost a level. What DBT skills can she use to self-regulate?
Distress Tolerance Skills (any)
What does dialectical mean?
List the HOW skills of mindfulness
Non-judgmentally
One-mindfully
Effectively
What is radical acceptance?
Radical means all the way (complete & total). Accepting your mind, heart, and body. It is when you stop fighting reality, stop throwing tantrums because reality is not the way you wanted, and let go of bitterness.
There is a ___ vulnerability to emotions. This means higher reactivity, higher sensitivity, and slower return to baseline. These individuals may have difficulty regulating emotions.
a) natural
b) biological
c) learned
d) essential
b) Biological
Blaming and judging is easy. What do we have to do if we want to change the world and ourselves?
Change the chain of events that cause unwanted behaviors/events