DBT

Mindfulness

100

The 3 States of Mind

What are Wise, Emotional, and Rational Mind

200

Balanced Emotions

What is Wise Mind

300

When we just use the facts

What is Rational Mind

400

What do we do when we put words to our observations?

Describe

500

Seeing things as what they are. No labels

Non-Judgemental

Distress Tolerance

100

Why fight reality when we need to accept what it is?

Radical Acceptance

200

Betty looked at both the good and the bad of the situation then made a decision. What skill was Betty using?

Pros and Cons

300

The 5 self-soothe skilss

Touch, Taste, Smell, Sound, Vision

400

Figuring out how to best change a situation

Problem Solving

500

What do the T and S stand for in ACCEPTS?

Thoughts and Sensations

Emotional Regulation

100

One of these skills can be dunking your head in cold water

TIPP Skill 

200

In what skill do we take a breath, look at the situation and then move forward with a decision?

STOP (stop, take a breath, and proceed)

300

Ted feels angry and his first reaction is to punch someone in the face. Instead he walks away, unlike he's done in the past. What skill is ted using.

Opposite Action

400

Janice knew ahead of time that the party she wanted to go to would be triggering. Janice came up with a plan during weekend planning that involved going to the party with a friend, having a way to leave the party if she needed to, and what to do if she saw the person she didn't like. What skill did Janice use?

Cope Ahead

500

One part of this skill is to build mastery by doing things we enjoy and become good at it over time.

ABC Skill

Interpersonal Effectiveness

100

In this skill we practice having a conversation beforehand and learn to assert and express what we want.

What is DEAR MAN

200

Interpersonal Effectiveness helps us improve what type of skill?

Communication

300

This skill works to help us maintain relationships by effectively communicating and being aware of the other persons needs

GIVE

400

These can be both physical and emotional

Boundaries

500

What does DEARMAN stand for?

Describe

Express

Assert

Reinforce

Stay Mindful

Appear Confident

Negotiate

Cognitive Distortions

100

Believing that the worst possible outcome will always happen

Catastrophizing

200

Where we assume we know what the other person is thinking

Mind Reading

300

What we are doing when we either call someone else or ourselves stupid.

Labeling

400

We take on responsibility or feel guilty for the things we can't actually control

Personalization

500

Extremes

Black or White thinking