DBT
What does DBT stand for?
Dialectical Behavior Therapy
Name three activities that helps you practice mindfulness?
Meditation, deep breathing, or observing thoughts without judgment.
True or False: Distraction is a distress tolerance skill.
True
True or False: Fun and Relaxation is a part of recovery.
True.
True or False: Conflict occurs in healthy relationships.
TRUE
What does thinking dialectically mean?
Finding balance between two seemingly opposite ideas that can be true at the same time, such as acceptance and change
Reasonable/Rational Mind, Emotional Mind, and Wise Mind
Name one distraction technique you can use when you feel overwhelmed.
Watching TV, reading, or going for a walk.
What are the three Accepting Reality skills?
1. Radical Acceptance
2. Willingness vs Willfulness
3. Turning the Mind
Which mindfulness skills help us achieve WISE MIND?
The WHAT and HOW skills
What are the 4 modules of DBT? Which of these is the CORE module?
1. Mindfulness, Distress Tolerance, Interpersonal Effectiveness, and Emotion Regulation
2. MINDFULNESS
Name one way to build positive emotions.
Doing something you enjoy or practicing gratitude.
Name three types of "self-soothe" items you can keep in a crisis kit.
A scented candle, essential oil, stress ball, fidget toy, a photo of loved one, worry stone, music, etc.
Distress Tolerance skills are designed to help you solve your problems. True or False?
FALSE
True or False: You should avoid asking for what you need to keep the peace in relationships and avoid conflict.
False. Learning to compromise helps us have our needs met and maintain the relationship.
What are 3 benefits of practicing DBT skills regularly?
Various answers: Build a life worth living, better emotional control, improved relationships, reduced impulsive behaviors, stress management, being more present, improved emotional and mental health, etc.
What are the "What" skills of mindfulness?
Observe, describe, participate
What does TIPP stand for?
Temperature, Intense exercise, Paced breathing, and Progressive Muscle Relaxation
What does ACCEPTS stand for in DBT?
Activities, Contributing, Comparisons/Count your blessings, Emotions, Pushing Away, Thoughts, Sensations
What does it mean to find Meaning in a crisis?
Make lemonade out of lemons. Find a lesson in the pain to reduce suffering.
What is the ultimate purpose of learning DBT?
To help me build a life worth living / live more effectively
What are the "how" skills of mindfulness
Non-judgmental, one-mindfully, effectively
What kind of breathing can help calm you during distress?
Paced breathing or deep breathing.
What does PROMISE stand for?
Prayer, Relaxation, One step at a time, Meaning in life, Imagery, Seeking guidance, and Encouragement
What is Turning the Mind?
Radical Acceptance is typically not once and done. We often have to repeat the process and turn towards acceptance again and again.