General DBT
What does Dialectical stand for?
Two things can be true.
The state of mind used when thinking of logic, numbers, and facts. Values and feelings are not important.
Reasonable Mind
Explain what interpersonal effectiveness in your own words
- ask for what you want
- boundaries
- communication
- includes skills to improve communication
Explain what coping skills are
Skills that can be used when you are experiencing or expect to experience emotional distress.
What is emotion regulation?
Understand, manage, and change intense emotions in a healthy way.
What DBT stands for
Dialectical Behavioral Therapy
A skill that requires you to observe, describe, and participate.
"What" Skill
When setting boundaries, what is important to remember?
Use FAST skill, ensure your safety, based off of your values, note your nonnegotiables, speak up and be confident, be authentic, prioritize yourself
A skill where you do the opposite of how you feel
Opposite Action
True or False: Emotion regulation is used to get rid of strong emotions.
False. We do not want to get rid of emotions, we want to understand them and make sure they are not problematic.
True or False: DBT is used to judge if your feelings are correct or not.
False. DBT encourages nonjudgmentally looking at feelings and behaviors, so we can respond with curiosity and empathy.
Explain mindfulness in your own words.
- nonjudgmental
- noticing surroundings
- noticing your feelings/ distress
- relaxing
What is the give skill used for?
interacting with others/ conflicts/ conversations
be Gentle
Act interested
Validate
use an Easy manner
After a tough session with your therapist, how can you use coping skills to sit with these emotions?
any coping skills
What is one tool that can help you identify emotions?
Emotion wheel, your therapist, using mindfulness to explore your feelings...
Pick any DBT skill and explain what it is and an example of when you could use that skill.
any skill/ example
Explain a time that you could use the "How" skill and how you would use it.
Pay attention to the process in which you are doing something. Notice surroundings, notice feelings & thoughts.
What is the FAST skill and when would you use it? Give an example.
Fair, to yourself and others
Apologies if needed
Stick to your values
Truthful
setting boundaries, expressing needs, conflicts, asking for or denying favors...
Name a coping skill that includes mindfulness.
- counting
- breathing exercises
- being present
- 5 senses
How can mindfulness help with emotion regulation?
When you allow thoughts and feelings to come and go nonjudgmentally, you are giving yourself the space to identify how you feel.
The 4 parts of DBT
Mindfulness, Interpersonal effectiveness, Emotion regulation, Distress tolerance
You are sitting in the meal room. You want to take a moment before beginning your meal, how can you use mindfulness in this moment?
breathing, counting, noticing your feelings, relaxing your muscles, notice what's around you, be kind to yourself, let thoughts come and go, NONJUDGMENTAL
Describe the situation
Express your feelings
Assert yourself
Reinforce the person
Mindful, focus on goals
Appear confident
Negotiate, give to get
You are feeling overwhelmed. You find a coloring book and begin to color. What coping skills are you using?
Distraction
-mindfulness/ "what" skills also accepted
How can you increase positive emotions?
Mindfulness, relaxing, watch your favorite show, color, hang out with friends, be in a safe space