DBT 101
What does DBT stand for?
Dialectical Behavior Therapy
What is mindfulness?
To be present and nonjudgmental
What is the goal of distress tolerance?
To survive crisis situations without making them worse
What are the goals of emotional regulation?
Understanding and naming your own emotional.
Decreasing the frequency of unwanted emotions.
Decreasing emotional vulnerability.
Decreasing emotional suffering.
Favorite mindfulness activity
Ex Dot to Dots, Eating Chocolate, waves
What does dialectical mean?
Two opposite ideas or things that exist at the same time
What is Emotion Mind?
When people are ruled by their urges, mood, or feelings
What does stand for STOP?
Stop, Take a step back, Observe, and Proceed Mindfully
Why are emotions important?
Emotions communicate to others. Emotions communicate to ourselves.
Favorite DBT Coping Skills
What is an example of dialectical?
Ex. Being happy and sad at the same time
What is reasonable mind?
When someone is ruled by reason, logic, facts, and pragmatics
What does TIP stand for?
What is checking the facts?
Many emotions and actions are set off by thoughts and interpretations of events, not the events themselves. Checking the facts is examining if the emotions fit the situation.
How long do Cravings Last?
What are the 4 modules of DBT?
Mindfulness, Distress tolerance, Emotional regulation, and Interpersonal effectiveness
What is wise mind?
Bring the left and right brain together and seeing the value of both reason and emotion
What is Radical Acceptance?
Complete and total acceptance from deep within. It involves acknowledging facts that are true and letting go of fighting reality. It does not mean approving or liking the change.
What is opposite action?
It is doing the opposite action when your emotions do not fit the situation.
How long do emotions last?
90 Sec
What are the two goals of DBT?
1) Live in the gray
2) Live a meaningful life
What is Chain Analysis?
What is willingness vs willfulness?
Willingness is doing what is needed in each situation, wholeheartedly, without dragging your feet.
Willfulness is refusing to tolerate the moment and refusing to make changes.
What is ABC?
Accumulating positive experiences, Building Mastery and Coping a head.
What does PAWS stands for?
Post-acute Withdrawal symptoms