DBT Basics
What does DBT stand for?
Dialectical Behavioral Therapy
What does TIPP in TIPP skills stand for?
Temperature
Intense exercise
Paced Breathing
Progressive Muscle Relaxation
What is mindfulness?
-being in the present/moment
-being aware of thoughts, feelings and behaviors
-focusing in the moment
True or False:
Interpersonal effectiveness is having a healthy relationship with ourselves.
False. Interpersonal effectiveness is the ability to communicate needs clearly, build strong relationships, and maintain self-respect during interactions. It is crucial for success, as it helps individuals navigate social situations, resolve conflicts, and foster positive relationships
What is the pros and cons skill?
listing advantages and disadvantages of impulsive behaviors before doing them - when calm and not in crisis
What is the purpose of DBT?
To help create a life worth living and have life worth living goals
Which or the following is a DBT skill?
A.) STOP IT
B.) DEARMAN
C.) EXCEPT
D.) CHEESE
B.) DEARMAN
What are examples of mindfullness?
mindful breathing, grounding, or any activity where you pay attention to yourself and your surroundings.
True or false:
There are four state of mind in DBT?
False
there are 3: reasonable mind, wise mind, and emotional mind
What are positive affirmations?
positive statements that can help you to challenge and overcome negative thoughts
What does DBT aim to replace?
replace problem behaviors with skillful behaviors
A technique for managing one’s own unwanted behaviors. Rather than giving in to an urge, a person learns to ride it out.
Urge surfing
A mindfulness meditation practice involving scanning your body for pain, tension, or anything out of the ordinary. It can help you feel more connected to your physical and emotional self.
Body scan
True or False:
Emotion Regulation skills help decrease our emotional suffering
True
What is your life worth living?
should explain things that make their life enjoyable.....
What are the four modules of DBT?
-Mindfulness
-Distress tolerance
-Emotion Regulation
-Interpersonal Effectiveness
What is opposite action?
Acting differently than what you emotion is telling you to do
Putting words on the experience, labeling what you observe
describing
True or false:
Distress tolerance is learning to cope with emotional events
True
Which is not a DBT skill?
a) DEARMAN
b) Half-smiling
c) ACCEPTS
d) Checking the problem
Checking the problem
What does dialectical mean?
two opposite ideas can be true at the same time
List three DBT skills
opposite action, FAST, ACCEPTS, DEAR MAN, GIVE, radical acceptance, TIPP, STOP, etc.
viewing reality as it is, refraining from labeling experiences/individuals as good or bad
non judgmental
True or False:
The reasonable mind is the balance of the wise mind and emotional mind
false
Why does self-talk matter?
Positive self-talk can improve self-esteem and confidence. Negative self-talk can result in harmful decisions and feelings of inadequacy.