DBT Key Terms
Dialectical Behavioral Therapy is based on four concepts. What are they?
True or false? Meditation is the only way to practice mindfulness.
False. Practicing mindfulness in simple, everyday tasks not only heightens awareness of every activity but also gives you insight into how your mind works (Psychology Today).
What actor played Forrest in the movie Forrest Gump?
Tom Hanks
Describe the purpose of having compassion for others when interacting.
Showing compassion means that you recognize a person's pain without judgment and understand that all humans experience pain.
Describe Radical Acceptance
Is not judging your experience or yourself. Acknowledging that you can either accept or change your current thoughts/behaviors.
True or false? I have control over my life.
True! I can choose and manipulate the life I live by behaving in more effective ways by controlling my mental, emotional, and physical state.
What year was Mesa Arizona founded?
1878
Explain opposite action and provide an example of doing the opposite of your emotional/behavioral urges.
Opposte action helps identify whether or not emotional/behavioral urges make sense in the moment and what to do about them.
Instead of eating a donut in the morning, I should eat something healthier.
Wise mind in DBT is similar to what philosophical concept?
Intuition. Gut feeling.
True or False? Making requests is a really pushy (bad, self-centered, selfish, etc.) thing to do.
False. Everyone has the right to get their needs met, ask for help, and say no.
What is Arizona's state reptile?
Arizona Ridge-nosed rattlesnake.
List the four steps to an assertive statement and/or provide an example.
1. I think
2. I feel
3. I want
4. Self-care solution
Example- If you are unable to leave for the party on time, I'll take my own car to avoid being late.
Describe Focus Shifting
Teaching to recognize, separate, and focus on thoughts, emotions, and physical sensations (inner-outer experience, recording thoughts, thought diffusion, describing your emotion)
focusing on a moment-to-moment stream of awareness
True or False? It is okay to disappoint and inconvenience others.
True! It is your right to disappoint and inconvenience others. It is impossible to uphold the standard that we have to make everyone happy, you will never be able to make everyone happy.
How much chicken does an average person in the United States eat per year?
According to the U.S Department of Agriculture, approximately 93 pounds of chicken is consumed by an average person living in the United States.
When negotiating between others, RAVEN provides a foundation where each side is validated for their needs. What does RAVEN stand for?
R-relax
A-avoid the aversive
v- validate needs and concerns
E- examine your values in how you want to be treated and how you want to treat others.
N- Neutral voice must be kept to keep anger and contentment out.
Describe Mindfulness and/or the benefits of mindfulness.
Mindfulness- the awareness that emerges through paying attention on purpose, in the present moment, and nonjudgmentally to the unfolding of experience moment by moment.
The ability to be aware of your thoughts, emotions, physical sensations, and actions in the present moment without judging or criticizing yourself, others, or your experience.
Mindfulness skills help you focus on one thing at a time in the present moment, and by doing this, you can better control and soothe your overwhelming emotions.
Mindfulness will help you learn to identify and separate judgmental thoughts from your experiences. These judgmental thoughts often fuel your overwhelming emotions.
Mindfulness will help you develop a skill that’s very important in DBT- wise mind.
Gain control of the mind- this clears the mind of negative thoughts and feelings, promotes creativity, and enhances problem solving as alpha brain waves are increased. Alpha waves are associated with peace of mind and feelings of wellbeing.
Never out of control- allowing oneself to relax to the degree that they choose and is able to terminate the experience at will.
Shield against future stress- with practice, mindfulness teaches us to recognize stress and tension when it starts to build up and can correct it before it becomes a headache, backache, pain in the neck, etc.
True or False? If I am unable to get what I need by myself, I must not really need it or not deserve it.
False! We are all social creatures that need others for assistance. All needs are valid.
Orangutans are critically endangered. Appoximately how many wild orangutans are left?
It is hard to find the exact amount but the scientist community agrees there are approximately 55,000- 65,000 wild oragnutans left.
Explain the importance of practicing DBT skills daily?
A 15 minute time set aside practicing DBT skills (Mindfulness, Deep relaxation, Self-observation, Affirmation, and Committed action) has been shown to promote emotional and psychological health.
Practiced every day, these skills become habits.