D.B.T
What does DBT stand for?
What is Dialectical Behavior Therapy?
Demonstrate how to use box breathing.
What is inhale for 4, hold for 4, exhale for 4, hold for 4?
This skill shows someone you understand how they feel, even if you disagree.
What is validation?
Listening, making eye contact, and showing you care during a conversation are what?
What is active listening?
This skill is about paying attention to the present moment without judging it.
What is mindfulness?
What are the 5 crisis survival skills used to self-soothe with the 5 senses?
Vision
Hearing
Smell
Taste
Touch
You can validate someone without doing this.
What is agreeing with them?
What are the three states of mind?
What is the Emotional Mind, Reasonable Mind, and Wise Mind?
What does TIPP stand for?
What is Temperature, Intense Exercise, Paced Breathing, and Progressive Muscle Relaxation?
What is willingness?
This list helps you boost your boot and creates a 'buffer' against emotional distress.
What is a pleasant activities list?
What DBT skill is used for asking for something effectively or saying no respectfully?
What is DEARMAN?
What skill is being used here: "I don't like it, I can't change it, Oh well"?
What is Radical Acceptance
Name 3 Distress Tolerance Skills
What is...
Riding the Wave
TIPP
Radical Acceptance
Turning the Mind
Validation
These skills can help lower emotional vulnerability by caring for your body.
What are the P.L.E.A.S.E skills?
DEARMAN stands for.
Describe
Express
Assert
Reinforce
Mindful
Appear Confident
Negotiate
What are the three parts of the "What" skills?
What is observe, describe, and participate?
This skill means to feel all your emotions (good or bad), allow them to rise and fall and you do not act on them.
What is riding the wave?
This DBT idea reminds us that two opposite things can both be true at the same time.
What is dialectics?