DBT skills
What skill is fundamental for being in the present moment?
Breathing/ Mindfulness
Name an Activity you can use to help tolerate a distressing moment?
What is the most basic mindfulness skill?
Breathing
True or False: Radical acceptance means you should be OK with the thing you're accepting
FALSE: You can radically accept something AND not like it at the same time
What is dialectics?
Holding two seemingly opposing things as true. Usually includes "and" not "but"
Name ANY acronym used in DBT
ACCEPTS:
DEARMAN
TIPP
IMPROVE
True or False: Pushing away means you push your feelings aside and hope they go away.
FALSE: Nope, its pushing it away for a moment and coming back to it when the intensity of the feeling decreases.
What state of mind is the most effective one to be in when making a decisions?
Wise mind
Donna's boyfriend cheated on her, she just found out and is driving to his house to confront him and bash his car windows in. What helpful radical acceptance statement could Donna tell herself to get her to be more accepting of the situation and avoid irreparable damage?
"This sucks and is painful. What he did is n not excusable but I'd rather not go to jail for vandalism. It'll just make everything worse"
Or some version of knowing the situation is not right AND acting on the anger will not result in anything.
True of False: DBT helps you change your thoughts.
What skill should you use when your mind is engaging in cognitive distortions such as jumping to conclusions, mind reading, personalization, or catastrophizing?
Check the facts
What's an example of Contributing?
Engaging in an activity that benefits others
What is Beginner's Mind?
Viewing an experience with a fresh perspective instead of assuming truths based on a past negative experience.
What happens when you refuse to accept reality?
You just end up wasting energy on "whats not fair" instead of moving on with your life and adapting to what's happening.
Who was DBT created for and why?
BPD. Because people with BPD feel emotions really intensely at times and it teaches people to manage distress more effectively and reduces further harm.
BONUS: DBT is useful for anyone! Certain situations makes us all vulnerable to high intensity emotions that sometimes don't match the situation.
What is urge surfing? Be specific about the steps.
Urge surfing is when you identify the intensity of the urge. Then you set a timer for 15 minutes and engage in a distracting activity. When the timer goes off, you identify the intensity again and repeat the steps until the urge subsides.
You're using ACCEPTS incorrectly if your intention is to....
AVOID
If you're feeling anticipatory anxiety, your mind is probably living in...?
The future
What's a common myth about acceptance?
Accepting is weakness
Accepting is giving up
Accepting means you're OK with what happened
What does ACT, DBT, and CBT all have in common?
VALUES!
Mindfulness is also acceptable.
How do you appropriately use opposite action?
You choose to use a distress tolerance skill rather than act on the emotion.
What does the E in ACCEPTS stand for and give an example of how to use it?
Emotions. The purpose is to generate a different emotion than the intense one you are feeling.
A good example: Looking a videos of adorable animals.
What's a good time to practice mindfulness?
Any time you want, even when things are chill.
Practicing Mindfulness in low intensity situations or neutral events can help you strengthen your skills so that they are more available to you in high intensity moments.
What happens if you don't practice radical acceptance?
You probably act in ways that cause more suffering such as engaging in behaviors to try to control the situation when you may have little to no control over it.
What are the 4 principles used in DBT?
1. Mindfulness
2. Distress Tolerance
3. Interpersonal effectiveness
4. Emotional Regulation