DBT
1) What does DBT stands for?
2) What does the D in DBT mean?
Dialectical Behavioral Therapy
Dialectical = two opposite ideas can be true at the same time.
What module focuses on improving our ability to fully participate in experiences?
Mindfulness
What module teaches us skills that help us to tolerate stressful situations without making them worse?
Distress Tolerance
What module teaches us skills that help us name and understand our own emotions, decrease the frequency of unpleasant emotions, decrease our vulnerability to emotions, and decrease emotional suffering?
Emotional regulation
What module focuses on helping us build skills to better navigate relationships?
Interpersonal Effectiveness
What are the 4 DBT modules?
Mindfulness, Emotion Regulation, Distress Tolerance, and Interpersonal Effectiveness.
What 2 minds make up Wise Mind?
Emotion Mind & Reasonable Mind
What skill is "the complete and total acceptance of reality. This means that you accept the reality of a situation in your mind, heart, and body"?
Radical Acceptance
What is the function of emotions?
Emotions give us information, and they signal that something is happening.
What are the acronym steps in the FAST skill?
be Fair, don't over-Apologize, Stick to your values, and be Truthful
What are DBT skills Used for?
DBT skills help people experience a range of emotions without acting on them and help navigate relationships.
What are the 3 skills of Mindfulness?
a) Wise Mind, What, and Who
b) Smart Mind, What, and How
c) Wise Mind, What, and How
C
What are the acronyms in TIPP skills?
Temperature
Intense physical activity
progressive muscle relaxation
paced breathing
Name 3 emotions and their opposite action.
Anger -> be kind
Sadness -> approach, don't avoid, get moving
Fear -> approach, confront
Jealousy -> letting go of controlling others' actions
Guilt/shame -> apologize, accept responsibility if appropriate
How do we learn, understand, identify, communicate, and enforce with others?
Building boundaries
What is the Purpose of DBT?
DBT helps people create a life worth living.
What skill is about being "non-judgmental, mindful of the moment, and to focus on the desired outcome for each situation"?
"How" Skill
What is the acronym skill that is "intended to help distract us and get us through difficult emotional situations one moment at a time".
Bonus points if you can say 4 out of the 7 acronyms
ACCEPTS skill
Activities, Contributions, Comparisons, Emotions, Pushing Away, Thoughts, and Sensations.
What are 1 of the 5 Emotional Regulation skills?
Opposite action
ABC Please
Build Mastery
Cope Ahead
Check the Facts
What are the 4 Interpersonal Effectiveness skills?
DEARMAN
GIVE
FAST
THINK
Name 1 skill for each of the four modules of DBT.
Mindfulness - Wise Mind, What, and How
Distress Tolerance - Accepts, TIPP, Self-sooth, IMPROVE, Pros/Cons, Problem Solving, and Radical Acceptance
Emotion Regulation - STOP, Opposite action, ABC Please, Build Mastery, Cope Ahead, and Positive Self Talk
Interpersonal Relationships - DEARMAN, GIVE, FAST, THINK
What skill is about "observe, describe, and participate" in the activity of the moment throughout our day?
"What Skill"
Name 2 of the 7 skills in Distress Tolerance?
ACCEPTS
TIPP
Self-sooth with the 6 senses
IMPROVE
Pros/Cons
Problem Solving
Radical Acceptance
What is the acronym skill about taking good care of ourselves so that we can take care of others?
ABC Please
A - accumulate positive emotions by doing things that are pleasant.
B - Build mastery by doing things we enjoy.
C - Cope ahead by rehearsing a plan ahead of time so that we can be prepared to cope skillfully.
Pl - Treat Physical iLlness and take medications as prescribed.
E - Balance Eating in order to avoid mood swings.
A - Avoid mood-Altering substances and have mood control.
S - Maintain good Sleep so you can enjoy your life.
E - Exercise to maintain high spirits
What does the acronym of DEARMAN stand for?
Describe
Express
Assert
Reinforce
Mindful
Appear
Negotiate