Show:
Mindfulness
Emotion Regulation
Distress Tolerance
Interpersonal Effectiveness
DBT 101
100

What is the purpose of mindfulness?

focusing on the present moment, observing without judgment, relaxing, and noticing signs of distressing emotions.

100
Treating physical illness, balance eating, avoid mood altering drugs and alcohol, balance sleep and get exercise make up what skill?
What is the PLEASE skill.
100

What does it mean to build distress tolerance?

To tolerate your emotions during a painful event, reduce impulsive behaviors during a crisis situation, and accept the situation for what it is without struggling to change it.

100

You use this skill to ask for what you want in an assertive way

What is DEARMAN

100
What does DBT stand for?

Dialectical Behavior Therapy

200

This skill has you breathe in deeply and saying to yourself "Wise" and as you breathe out you say "Mind". What is it?

Wise Mind Breathing

200

What is the purpose of emotion regulation skills?

It is for reducing emotional intensity, identifying feelings, coping with feelings, and practicing self-care.

200

What skill accepts things for what they are.

 radical acceptance.

200
This module is to help improve what type of skills
What is communication skills
200

What does Dialectical mean?

Dialectical means dealing with two contradictory things at once. It teaches us that multiple views can be true, even if they seem like polar opposites.

300

What are some examples of mindfulness?

Eating, 5 senses, walking, coloring, counting clouds in the sky, bird watching, PMR, deep breathing, cleaning, etc.
300

What does ABC mean in ABC PLEASE

Accumulate positive emotions, build mastery, and cope ahead of time with emotional situations.

300
The self soothe skills
What is touch, taste, smell, sound and vision
300
FAST stands for
What is be Fair, no Apologies, Stick to values, and be Truthful.
300

What are the 5 categories of skills in DBT?

Mindfulness, Distress Tolerance, Interpersonal Effectiveness, Emotion Regulation, Walking the Middle Path

400
The three "how" skills
What are non-judgmental, one mindful and effectiveness.
400

True or False: Thoughts, Feelings, and Emotions are facts?

FALSE. They are not facts. 

400
The letter in ACCEPTS mean...
What is Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts and Sensations.
400
GIVE stands for
What is be Gentle, show Interest, Validate and use and Easy manner.
400

What is the goal of DBT?

One of the primary goals of DBT is to CHANGE the behaviors causing suffering in our lives while simultaneously ACCEPTING ourselves and our circumstances in this moment.

500
The three "what" skills
What are observe, describe and participate.
500

When an emotion is doing more harm than good, what skill should you use?

opposite action.

500
The IMPROVE the moment skills are
What is Imagery, Meaning, Prayer, Relaxation, One crisis at a time, Vacation and Encourage yourself
500
DEARMAN stands for...
What is Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate
500

What are the benefits of DBT?

Strengthen relationships

Cope with difficult emotions

Overcome restlessness

Soothe oneself

Work through conflict

Learn self-respect

Recognize emotions