DBT
What does DBT stand for?
Dialectical Behavioral Therapy
What are the four DBT Modules?
Mindfulness, Emotion Regulation, Distress Tolerance, Interpersonal Effectiveness
What does TIPP stand for?
T - Temperature: Changing your body temperature quickly (e.g., splashing cold water on your face or holding an ice cube) to trigger the "mammalian dive reflex" and instantly slow your heart rate.
I - Intense Exercise: Burning off pent-up adrenaline and stress through short bursts of vigorous activity, like jumping jacks or running.
P - Paced Breathing: Slowing down your breathing (e.g., inhaling for 4 seconds, holding for 4, and exhaling for 8) to signal to your brain that you are safe.
P - Progressive Muscle Relaxation: Systematically tensing and releasing muscle groups to relieve physical tension stored in your body
What DBT skill uses ice to help regulate yourself?
TIPP
Describe the states of mind that make up wise mind.
Emotion Mind: Governed entirely by feelings, moods, and urges. In this state, logic and facts take a back seat. While it allows you to connect deeply with your feelings, it can sometimes lead to impulsive, mood-dependent decisions and crisis-mode reactions.
Reasonable Mind: Governed purely by logic, facts, and intellect. Also known as the "rational" mind, it is cool, task-focused, and pragmatic. While highly effective for solving analytical problems, it can be limiting because it completely ignores values and emotional experiences.
Wise Mind: The synthesis of the first two states. It sits at the intersection of emotion and logic. Wise mind represents your inner intuition, allowing you to acknowledge and validate how you feel while making practical, evidence-based choices
What are DBT skills used for?
What module teaches us skills that help us to tolerate a stressful situation?
Distress Tolerance
What does the D in DEAR MAN represent?
Describe. Describe the situation. Stick to the facts.
Provide an exampe of a situation where you might use wise mind?
___________________________________
Describe your favorite skill and when would you use it?
________________________
What is the purpose of DBT?
To help people create a life worth living.
What is the purpose of emotional regulation?
To help individuals understand, manage, and constructively respond to intense feelings
SUDs stands for this.
Subjective Units of Distress Scale
What skills are used to decrease impulsive behaviors?
Distress Tolerance.
Describe what Mindfulness is.
Being fully present, aware of where we are and what we're doing, and not overly reactive or overwhelmed by what’s going on around us.
What does "dialectical" mean?
Two opposite ideas can be true at the same time.
What module focuses on helping us build skills to better navigate relationships?
Interpersonal Effectiveness
What does FAST stand for?
F – Be Fair: Treat both yourself and the other person equally. Validate your own feelings and needs just as you would the other person's.
A – No Apologies: Do not over-apologize or act ashamed for making a request, having an opinion, or simply existing. Only apologize if you have made a genuine mistake.
S – Stick to Values: Do not compromise your moral principles or integrity just to be liked, avoid conflict, or gain approval.
T – Be Truthful: Avoid lying, exaggerating, acting helpless when you aren't, or making up manipulative excuses.
What skill would you use for relationship effectiveness (maintaining and protecting your relationship with someone)?
(G) Be Gentle: Be respectful and kind in your approach. Do not attack, threaten, or judge the other person, and avoid judgmental body language like eye-rolling.
(I) Act Interested: Listen to the other person's point of view. Face them, maintain eye contact, and don't interrupt or multitask while they are speaking.
(V) Validate: Communicate that you understand the other person's feelings and thoughts. See the world from their perspective and let them know their emotional reactions make sense.
(E) Use an Easy Manner: Use a lighthearted approach, smile, and ease the person along. Avoid making the conversation a tense
Describe Radical Acceptance and when could you use it?
________________________
Who developed DBT?
Dr. Marsha Linehan originally developed DBT to treat borderline personality disorder (BPD).
Whate module helps us to improve our ability to fully focus and participate in experiences?
Mindfulness
In the ACCEPTS distraction skill, this letter represents doing something kind for others to help take a break from your own pain.
Contributing.
Name an example of a time when you could use check the facts or opposite action?
___________________________________
Describe Behavior Chain Analysis.
A step-by-step assessment tool used to understand what precedes and maintains a problematic behavior.