DBT Modules
Tolerating problematic emotions
What is Emotion Regulation?
Doing the opposite of an action urge
What is Opposite Action?
The balance between Emotional Mind and Rational Mind
What is Wise Mind?
Be Gentle, look Interested, Validate, Easy manner
What is GIVE?
Activites, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations
What is the ACCEPTS model?
Repairing relationships
What is Interpersonal Effectiveness?
Physical Illness, balances Eating, Avoid mood altering substances, balanced Sleep, get Exercise
What is PLEASE?
Tracing a box while you breath
What is Square Breathing?
Be Fair, Apologize, Stick to your values, be Truthful
What is FAST?
Change the temperature of your body, intense exercise, paced breathing or paired relaxation
What is TIP?
Actively problem solving
What is Distress Tolerance?
The initial reaction to an event or to triggers in your environment.
What are primary emotions?
This state of mind is logical and focuses on facts and reason
What is Rational Mind?
Finding the kernel of truth in another person's perspective of the situation
What is validation?
A skill to help make decisions by mapping out the positive and negatives of a choice
What is pros and cons?
Understanding your emotions
What is Emotion Regulation?
Observing the emotion, being mindful of body, radically accepting the emotion
What is Riding the Wave?
This state of mind is ruled by feelings and urges to say and do things
What is Emotion Mind?
Opposites that can both be true
What is dialectical thinking?
Reality is what it is - doesn't mean you are okay with what is happening
What is Radical Acceptance?
Focus attention in the moment
What is Mindfulness?
Increasing pleasurable times in life and creating activities to look forward to both short and long term
What is Accumulating Positives?
Ways to practice mindfulness
What is progressive muscle relaxation, meditation, and deep breathing?
Describe, Express, Assert, Reinforce, Mindful, Appear Confident, Negotiate
What is DEAR MAN?
Increasing your distress tolerance in a crisis situation by using your body's senses (sight, smell, touch, hearing, taste)
What is self-soothing?