DBT Knowledge
What are the four modules of DBT?
Mindfulness, Interpersonal Effectiveness, Emotional Regulation, Distress Tolerance
Define Mindfulness
Being in the moment
Mindfulness helps you to slow things down, remove any judgments, and accept things as they are
Define Interpersonal Effectiveness
Relationships with others and self
How your emotions and behaviors affect your relationships
Define Distress Tolerance
Managing Stress
We are often faced with situations that we are unable to control, and this skill is beneficial for managing your response to an uncontrollable situation or crisis
Define Emotional Regulation
Regulate Emotions
When faced with situations when we struggle to control out emotions, we use skills to help manage our emotions
What does DBT stand for?
Dialectical behavior therapy
Define Turtling
Turning to the inside of ourselves
When things become overwhelming, we can use ourselves and turn inside to help us reset
BONUS POINT: what was the activity we did to learn this skill?
Describe the skill of Ignore
Ignoring the judgment of others and the judgment from ourselves
BONUS POINT: what was the activity we did to learn this skill?
Describe the skill Half Smile
Fake it til you make it
Sometimes when we pretend to smile when we feel down, it can help make it easier to stay positive and eventually the smile becomes real. (Thinking of things that make you smile will help)
BONUS POINT: what was the activity we did to learn this skill?
Describe the skill Lemonade
Can make a situation sweet when it seems sour
Using our positive things, we can create positivity even in negative situations
BONUS POINT: What did we do to learn this skill?
What is DBT the balance of?
It is the balance of behaviors and emotions.
Define Observe Breathing
Inhale while counting to 4, hold your breath for 4 and then exhale for 4
BONUS POINT: what was the activity we did to learn this skill?
Describe the skill REPAIRS
Apologizing when you are supposed to, and accepting an apology when it makes sense, having the ability to let go and move on from a situation and learning from it so it doesn’t happen again
BONUS POINT: what was the activity we did to learn this skill?
Describe the skill Self Sooth
Using all of your senses to bring yourself back to the moment
5 things you can see, 4 things you can hear, 3 things you can smell, 2 things you feel, 1 thing you can taste
BONUS POINT: What activity did we do to learn this skill?
Describe the "A" in ABC
Accumulate Positives
Thinking about the positive things we have to look forward to can help us manage our emotions
BONUS POINT: What activity did we do to learn this skill?
How would you use DBT in a stressful situation?
Open Response
Include:
Skill and situation
Define Wise Mind
Using both the logical and emotional mind together
Logical mind: Acting on logic
Emotional Mind: Acting on emotions
BONUS POINT: what was the activity we did to learn this skill?
Describe Emotional Telephone
Sometimes other people express feelings and emotions differently than us and it can make it hard to know how someone else is feeling
BONUS POINT: what was the activity we did to learn this skill?
Describe the skill Turning the Mind
You are in control of your own mind/self
You are the driver of your life and you are able to control the choices you make
BONUS POINT: What activity did we do to learn this skill?
Describe the skill Opposite Emotions
Understanding what emotion you are feeling and identifying the opposite
Sometimes identifying the opposite emotion of what we are feeling can help us take a moment and see how we want to react to the emotion we are feeling
BONUS POINT: What activity did we do to learn this skill?
True or False? DBT is the study of Thoughts
FALSE
Describe a Situation where you would use Mindfulness?
Open response
Include:
5 senses or awareness
Describe a Situation where you would use Interpersonal Effectiveness
Open Response
Include:
Positive/ appropriate relationships with others, kindness
Describe a Situation where you would use Distress Tolerance
Open Response
When you used a distress tolerance skill
Describe a Situation where you would use Emotional Regulation
Open response
Include an emotional regulation skill,
Stop Think Decide- describe what they do in each of the steps