Skillz
What does TIPP stand for?
Temperature, Intense Exercise, Paced Breathing, Paired Relaxation
What is a trigger and list two examples?
....
DBT skills can only be used when in distress.
False
"If I tell her that, she'll hate me forever."
Catastrophizing
What does ABC stand for?
Accumulate positive experiences, Build Mastery, Cope ahead of time
What is the PLEASE skill.
Treating physical illness, balance eating, avoid mood altering drugs and alcohol, balance sleep and get exercise
What is radical acceptance?
It is what it is.
In emotion mind, it's possible to honor and accept our emotions while taking facts into account.
False
"He clearly doesn't think I will do a good job."
Mind Reading
FAST stands for
Fair, no Apologies, Stick to values, and be Truthful.
What are some activities that you could use to distract from strong, painful emotions?
....
The self soothe skills
touch, taste, smell, sound and vision
The four primary DBT skills are Mindfulness, Distress Tolerance, Emotion Regulations, Interpersonal Effectiveness.
True
"Since I'm uncomfortable in my first day of class, I know that I won't be able to enjoy the rest of the school year."
Overgeneralization
Why is it important to communicate your emotions?
To communicate to others and motivate our own behavior, influence or control other people's behavior and validate our own perception of event.
Stop, Take a step back, Observe, Proceed mindfully
The goal of DBT is to CHANGE behaviors that cause suffering in our lives while also ACCEPTING ourselves and our circumstances in this moment.
True
"I did well in that one basketball game because I just got lucky."
Disqualifying the positive
What is opposite action and list two examples?
...
If you are using DEARMAN's to communicate, useful phrases in the express phase are "you should" and "you shouldn't".
False
"I feel stupid; therefore I am stupid."
Emotional Reasoning