DBT Vocab
What is mindfulness
The ability to focus on the moment.
Name one reason we would use mindfulness
To make important decisions, help focus your attention, control your behavior, increase compassion, lessen pain, tension, and stress.
What is pros and cons?
weighing advantages and disadvantages on acting on an urge.
Name a time that you used wise mind to make a decision this week.
They use a situation that they used both emotions and facts to make a decision
You and a friend got into a fight, you have an urge to post something mean on IG, but you think about the advantages and disadvantages before you do it.
Pros and cons or Wise Mind
What is a distress tolerance?
Getting through a situation without making it worse.
Name a mindfulness we practiced in DBT skills class.
eating mindfully, taking deep breaths, standing on one leg. Any practice they did for the mindfulness activity
What does the T in TIPP stand for
Temperature
Act out using TIP in a scenario
They use or describe temperature change (ice pack, cold water), intense exercise, or paced breathing
Your teacher said you cannot go outside for the rest of the week as a consequence for your behavior. You curse them out say you aren't going and now you are in more trouble. What state of mind were you in?
Emotional Mind
What is a dialectic?
Two things that seem like they can be opposite can both be true. They can also give an example.
What is Wise Mind
The blend of emotional mind and reasonable mind. When you use feelings and emotions to make a decision
What is radical acceptance?
When there is nothing you can do to change or improve a bad situation. Acceptance helps you cope with your emotions.
Act out having a non judgmental conversation with a peer about the football game this week (boys) or someone's new album that just came out (gender friendly)
They use NON JUDGMENTAL language, no "good, bad, trash" etc. They stick to strictly facts.
You do not like to wear the uniforms at school. Every morning you think of a reason not to wear it. When you get to school you have to go to ISS or an adult says something to you. You have said to yourself "okay I keep getting in trouble for it, so I am just going to wear the uniform even though I don't like it." What skill are you practicing?
radical acceptance
What does DBT stand for?
Dialectical Behavior therapy
What is reasonable mind
Acting or thinking about something without emotions, using just facts.
Name one of the ACCEPTS skills
Activities, contributing, comparisons, emotions, thoughts, sensations
Act out or write out a situation you used pros & cons on this week
Most important: talk about the urge and consequences of acting on that urge
Name one of the 3 skills that make up or consist of the what skills
observe, describe, participate
Give an example of a dialectic
Gives an example of how 2 things that are opposite can both be true. "I love my sibling and she gets on my nerves."
Name a time it is best to use emotional mind
Any example that warrants an emotional response. For example, crying over someone's death, being sad over a break up of a long term relationship, or crying because you are happy at a wedding.
Name one of the skills from IMPROVE the moment
imagery, meaning, prayer, relaxation, one thing in the moment, vacation, encouragement
Name a time when you used self soothe this week or act it out.
Name any situation where they used their 5 senses in a "crisis" situation.
You get upset and instead of yelling or getting smart you listen to music that calms you down.
Self soothe. (Only can say self-soothe)