DBT
DBT stands for?
Dialectical Behavior Therapy
Wise mind ACCEPTS are skills for ___________?
Distracting
what is distress tolerance?
a person's ability to manage actual or perceived emotional distress
How does one Build mastery?
Practice
Define Radical acceptance
What is...... Radical means all the way, complete and total. It is accepting in your mind, your heart, and your body. It’s when you stop fighting reality, stop throwing tantrums because reality is not the way you want it, and let go of bitterness.
3 Minds of DBT
Emotional
Logical
Wise
watching TV, visiting a friend, baking are examples of?
Activities
Drinking hot chocolate is an example of
Taste
What does TIPP stand for
Temperature, Intense exercise, Paced breathing, Progressive muscle relaxtion
Explain Turning the Mind
What is...... TURNING THE MIND is like facing a fork in the road. You have to turn your mind toward the acceptance road, and away from the road of rejecting reality. TURNING THE MIND is choosing to accept. The CHOICE to accept does not itself equal acceptance. It just puts you on the path to it.
Describe the 3 states of mind
emotional: Being overwhelmed
logical: only stating facts, ignoring feelings
wise: balance between the 2
How does one create different emotions?
Doing the opposite
What are the 6 self soothe sense?
taste, vision, smell, hearing, touch, movement
How long should the intense exercise last?
10- 15 minutes
Name one way to practice Mindfulness of thoughts.
What is.... Any example
What's the goal of DBT?
to build a life worth living
What does each letter of Wise mind ACCEPTS stand for?
Activities, contributing, comparisons, emotions, pushing away, thoughts, sensations.
petting your pet, sweatpants, blankets are examples of
Touch
Describe each letter for TIPP?
TEMP: ICE WATER IN FACE
intense exercise: running
paced breathing: inhale 4 exhale 6
PMR: tensing and relaxing muscles
Describe mindfulness of current thoughts
What is... OBSERVEING YOUR THOUGHTS. ADOPTING A CURIOUS MIND. REMEMBERING: YOU ARE NOT YOUR THOUGHTS. AND NOT BLOCKING OR SUPPRESS THOUGHTS.
What are the 4 main DBT Modules
1.mindfulness
2. Distress tolerance
3. emotional regulation
4. Interpersonal effectiveness
Give examples of each letter in ACCEPTS?
Any examples.
What are examples of each self soothe senses
vision: picture of a pet
hearing: music
smell: lotion; movement; stretching
taste: comfort food ; touch: sweatpants
What does TIPP do?
Shock our system when we are stuck in emotional mind.
What 2 Skills help you accept reality with your body
What is HALF-SMILING and WILLING HANDS