DBT
What does DBT stand for?
Dialectical Behavioral Therapy
What does ER stand for in DBT?
Emotion Regulation
What is the goal of Checking the Facts?
To think things through before acting and avoid a "knee-jerk" reaction by changing one's emotional response to make better decisions.
Why is Opposite Action in Emotion Regulation?
This goes back to CBT. Think about the Cognitive Triangle. Thoughts, Feelings, and Behaviors are all related and impact one another. Emotions trigger certain actions and so opposite action is about doing the exact opposite of the "knee-jerk" reaction.
Continue eating and completing the meal to help rebuild a normal eating schedule.
What is a dialectic?
Two simultaneous yet opposing truths
What are the goals of Emotion Regulation?
Naming and understanding emotions, decreasing the frequency of unpleasant emotions, decrease vulnerability to emotions, and decrease emotional suffering.
What is the first step when checking the facts?
Labeling the emotion and determining if it is appropriate for the situation.
If anger triggers a need to fight/attack/defend, then opposite action would mean...
You get home from program and are exhausted. A friend texts you and asks if you want to do something. You want to say no because you are so tired. Opposite Action means you will...
Go do something with your friend but maybe make it low-key
Give an example of a Dialectic.
I want to recover AND I don't want to eat my snacks.
Why are emotions important?
They tell us about the situation we are in and help us survive in our environment by creating awareness. (Think about anxiety in a dark alley, your body is preparing you in case you need to fight/run from a threat)
What term did Sara come up with for checking the wrong facts?
Wiki facts
If shame or embarrassment triggers a desire to isolate, opposite action would make us...
interact, speak-up, and maintain eye contact
You're getting ready in the morning and don't know how your outfit looks. You feel a need to look in a mirror to make sure it looks okay. Opposite Action tells you to...
Wear what you WANT to wear and don't use body checking.
What are the 4 modules of DBT? Give your best, short summary of each.
Emotion Regulation, Mindfulness, Distress Tolerance, Interpersonal Effectiveness
T/F Our emotions motivate us.
True, for better or worse, our emotions trigger actions and so they motivate us to act in a situation.
Why is checking the facts productive?
Because it allows you to step back and assess the situation before acting so that you can make an informed decision.
If fear triggers a desire to run or hide, opposite action leads to us...
Facing the threat and building courage by staying involved.
You get home from program after a weights/vitals day and feel the urge to step on your parent's scale because no one told you your weight. Opposite Action tells you to...
Not be impulsive/overly curious and believe that weight does not define you.
What are the main goals of DBT?
To live in the moment, healthy coping skills, regulating intense emotions, and improving relationships.
What is ONE of the Emotion Regulation Skills you have learned? Give a short summary.
Check the facts, Ride the wave, STOP, ABC Please, Build Mastery, Cope Ahead, Positive Self Talk
Name a situation where you would want to check the facts.
Answers will vary.
What is the most important part of Opposite Action?
Doing it ALL THE WAY
What is the danger of Opposite Action?
If we always use it, it may prevent us from acting on healthy and natural instincts. This is why it is important to assess the situation first and then determine what emotion is warranted. If there is truly a threat, an intense emotion/reaction may be the best course of action.