Introduction to DBT
The connector word used between two dialectical thinking statements
What is "AND"?
- Reasonable Mind
- Emotion Mind
- Wise Mind
What are the three states of mind?
The two types of skills that Distress Tolerance teaches.
What is Crisis Survival & Reality Acceptance?
The two types of skillset taught in the Emotion Regulation module.
What is knowing my emotions & dealing with my emotions?
The three effectiveness goals of Interpersonal Effectiveness skills.
What are objective effectiveness, relationship effectiveness, and self-respect effectiveness?
The skills module that focuses attention in the present moment and the here and now; teaches one to think and speak non-judgmentally; and teaches one to be fully aware of their emotions, thoughts, and senses.
What is Mindfulness?
This state of mind comprised of cool, logical, and factual thinking.
What is Reasonable Mind?
This skill teaches you to change your body chemistry.
What are the TIP skills?
In this skill, i am observing and naming my emotions, the prompting event, my thoughts/beliefs that go with this emotion, the experienced changes to my body (feelings, urges, body sensations), the facial expressions/body language and actions that go along with this emotion, and my secondary emotions.
What is exploring and knowing my emotions (identifying and labeling my emotions)?
The meaning behind the GIVE skill.
What is:
G = (Be) Gentle
I = (Act) Interested
V = Validate
E = Easy manner?
The skills module that teaches you how to understand and manage your emotions, while also teaching you to tolerate problematic emotions.
What is Emotion Regulation?
This state of mind is comprised of being hotheaded and ruled by feelings and urges to do or say things impulsively without regard for consequences.
What is Emotion Mind?
The meaning behind the abbreviation of STOP in the STOP skill.
What is:
- Stop
- Take a step back
- Observe
- Proceed
The four steps in surfing the wave (urge surfing).
1. Observe the emotion
2. Be mindful of your body
3. Remember, you are not your emotions
4. Radically accept your emotions?
The meaning behind the FAST skill?
What is:
F = (Be) Fair
A = (1) Apology
S = Stick to your values
T = (Be) Truthful?
The skills module that teaches you skills to help you get through hard times and manage frustrations; teaches you to actively problem solve; and teaches you to fully accept reality whether you agree with it/like it or not.
What is Distress Tolerance?
This state of mind is a balance between Emotion and Reasonable Minds; People in this state of mind are able to recognize and respect their feelings, while responding to them rationally.
What is Wise Mind?
The pros of resisting the urge in a pros and cons list.
What is doing what needs to be done and not giving up?
The six steps of this skill are:
1. Name the problematic emotion
2. Check the facts
3. Identify and describe my action urges
4. Ask Wise Mind
5. Identify opposite actions
6. Act Opposite to the urge, and repeat as needed
What is Opposite Action?
The meaning behind the DEARMAN skill.
What is:
D = Describe
E = Express
A = Assert
R = Reinforce
M = Mindful
A = Appear Confident
N = Negotiate?
The skills module that teaches you how to get your needs met in relationships, while respecting yourself and others in the process; teaches you how to repair relationships through effective communication.
What is Interpersonal Effectiveness?
The mindfulness "What" and "How" skills are made up of these skills.
What is observe, describe, participate, & non-judgmentally, one-mindfully, and effectively?
This skill follows the following steps:
1. Observe myself.
2. Remind myself that reality "is what it is", and usually cannot be changed.
3. Consider the causes of reality.
4. Practice full acceptance of the reality, in terms of body, mind, and spirit.
5. Engage in opposite action.
6. Cope Ahead.
7. Allow your emotions.
8. Recognize the truth.
9. Do a Pros and Cons list.
What is Radical Acceptance?
What is ask wise mind?
Using this Interpersonal Effectiveness skill refers to communicating respect for yourself to others.