DBT Acronyms
DBT
Dialectical Behavior Therapy
The balance of Emotional Mind and Reason Mind
Wise Mind
If I am unsure if I am viewing a situation correctly, I can try this skill.
"WHAT" and "HOW" skills and/or Check the Facts
The DBT triangle consists of: _____, ______, and _____
Behaviors, thoughts, and emotions
Breaking a window out of anger is a "wise mind" decision
FALSE
O2E or OA
Opposite to Emotion or Opposite Action
Observing and describing through the 5 senses
"WHAT" skills
When my emotion or it's intensity does not match the situation, I can use this skill to self-soothe
Opposite Action
This is a skill we practice weekly in group that many people practice as meditation
Mindfulness
When practicing "check the facts," an important step is viewing the situation from multiple perspectives
TRUE
BPE
Building Positive Experiences
The opposite of denying something to be true, bargaining, or disregarding it because it is challenging
Radical Acceptance
This is a skill I can use when faced with making a decision I am unsure about because it feels emotionally driven.
Pros and Cons list
This is a way to help track my mood, sleep, appetite, and urges daily.
Diary Card/Daily Log
All of my emotions are valid
TRUE
DAILY DOUBLE: WM, EM, RM
wise mind, emotional mind, reason mind
Doing something without multi-tasking, being fully present
One-mindfully
I can use this skill to better communicate my needs and ensure I am getting my point across effectively
DEARMAN
When faced with a difficult situation or conversation, I should always remind myself of these.
CORE VALUES
Thoughts influence our emotions
FALSE
Behaviors/events influence our emotions. Our emotions influence our thoughts/perceptions [according to DBT]
DEARMAN
Describing [the situation]
Express [your emotions]
Assertiveness
Reinforce [with rewarding]
Mindful
Appear [confident]
Negotiate
Two things that appear different/opposite can both be true at the same time
Dialectics
When practicing "radical acceptance", it is better to be __________ than ________.
It is better to be WILLING than WILLFUL
DAILY DOUBLE: When things are out of my control, these are ways I can boost my mood that don't involve problem-solving or "fixing" a situation.
Hint: this is a way to make less space for uncomfortable moods
Building Positive Experiences
When making a "pros and cons" list, it is most important to consider the short term effects
FALSE
short term and long term are equally important