What is DBT?
What does Dialectical mean?
Two opposite ideas can be true at the same time
These are the two primary types of Mindfulness skills.
What and How
What skill helps with keeping our self-respect?
FAST
A skill for helping determine whether to act on or not act on unhelpful urges to by listing the consequences of each.
Pros and cons
What is the primary dialectic of DBT?
Acceptance and Change
Within the Goals of Skills Training, what are the 5 problems to decrease?
Reduced awareness and focus; emotional dysregulation; impulsivity; interpersonal problems; teenager and family challenges
These are the three states of mind.
Reasonable Mind, Emotional Mind, and Wise Mind
We use this skill when we build and maintain relationships.
Using different senses to comfort yourself when in crisis, such as smelling perfume.
Self Soothe with the 5 Senses
Staying focused on one thing at a time and being aware of the present moment without judgment without trying to change it.
Mindfulness
Name 3 of the DBT Assumptions
(Handout 5)
If I am just watching my thoughts go by like watching fish swim in an aquarium, I am using this “What” skill.
Observe
When Worry Thoughts get in the way of using skills, I can challenge them with these.
Wise Mind statements
Double Jeopardy: State an example
Accepting things for what they are, not what we want them to be.
Radical Acceptance or Willingness
DBT assumes that instead of people being unwilling to use skills, people are actually this.
Doing the best they can (AND they can do better)
An invalidating environment does this.
Communicates that what you are feeling, thinking, or doing doesn’t make sense, is inaccurate, or an overreaction
When I catch myself making judgments, my goal is to do this.
Catch and replace them with descriptions; check the facts; don’t judge my own judging
We use this part of the DEARMAN skill when we explain the positive effects of getting what we want.
Reinforce
The letters in ACCEPTS stand for these distraction techniques.
Activities, Contributions, Comparisons, Emotions, Thoughts, Sensations
This is the overarching goal of DBT.
To help people create a life worth living.
What are the three main biological components of the biosocial theory of DBT?
High sensitivity, high reactivity, slow return to baseline
Why do we bother practicing mindfulness?
We do this when we show that we understand another person’s feelings or opinions, even if we don’t agree with how they are acting.
Validate
The most effective skill to use when our SUDS are at the top of the thermometer (10/10 distressed)
TIPP skills: Temperature, Intense Exercise, Paced breathing, Progressive Muscle Relaxation
This person is the creator of DBT.
Marsha Linehan