DBT General
Dialectical Behavior Therapy
What is mindfulness?
Intentionally living with awareness in the present moment
Awareness without judgment or rejection of the moment
Without attachment to the moment
Describe one of your personal takeaways from the interpersonal effectiveness module.
- Open ended -
Finish the sentence: One of the goals of distress tolerance is to survive crisis situations ______ _______ ______ ______.
Without making them worse.
True or False? Emotions are facts about the world.
False. If we assume that our emotions represent facts about the world, we may use them to justify our thoughts or actions.
Name 3 commitments of DBT
Attending weekly group skills training
Attending weekly individual therapy
Complete weekly homework
Complete weekly diary card
Commit to using skills in place of target behaviors
What are the three ways to engage in "What" skills?
Observe, describe, participate
The FAST skill is used when ___________ is the objective in the relationship.
Fair, Apologies, Stick to Values, Truthful
What is Radical Acceptance?
1. Radical means all the way, complete, and total
2. It is accepting in your mind, heart, and your body.
3. It is when you stop fighting reality and stop 'throwing tantrums' because reality is not the way you want it. It is letting go of bitterness.
Name 2 things that emotions do for us.
Emotions motivate us for action
Emotions communicate to others and influence others
Emotions communicate to ourselves.
When you engage in an ineffective behavior, you might complete a ________ ___________.
Chain Analysis
Wise Mind
"What" Skills
"How" Skills
What skill is used when the objective is 'keeping the relationship'?
GIVE
Gentle, Interested, Validate, Easy Manner
What are the 4 ways to change your body chemistry?
TIPP Skill: Temperature, Intense exercise, Paced Breathing, Paired muscle relaxation
Describe how to engage in the 'Opposite Action' skill when the intense emotion is anger.
Gently avoid. Take a time out. Be kind.
All the way = imagine understanding, change your posture, change your body chemistry
Biology and social environment influence a person.
Emotional vulnerability and impulsivity have a biological basis
An invalidating or ineffective social environment can make it harder to regulate emotions
It is the transactions that count between the person and social environment.
What are the three ways to engage in "How" skills?
Non-judgmentally, one-mindfully, and effectively
What are the 3 goals of interpersonal effectiveness?
Be skillful in getting what you want and need from others
Build relationships and end destructive ones
Walk the middle path
What are the 2 ways to accept reality by using your body?
Half-smiling and Willing Hands
DBT emphasizes that naming our emotions is necessary to regulating them. Name 8 different emotions we may experience.
- Open ended -
examples: anger, disgust, envy, fear, jealousy, love, sadness, shame, guilt, joy, surprised, confused, stressed, exhausted, embarrassed, annoyed, content, confident, creative, grief, grateful, energetic, disappointed, overwhelmed, excited
What do we mean by the term 'dialectical?'
The understanding that two seems that seem opposite can both be true at the same time.
*The goal is to create a synthesis in these opposing ideas.
Name 2 out of the 3 goals of mindfulness practice
Reduce suffering and increase happiness
Increase control of your mind
Experience reality as it is
What does the acronym 'DEAR MAN' stand for?
Describe, Express, Assert, Reinforce
Mindful, Appear Confident, Negotiate
*Used when the objective is getting what you want
What is the difference between 'clear' mind and 'clean' mind?
In clean mind, you are clean but oblivious to dangers that might cue habitual problem behaviors. You may believe you are invincible to temptation.
In clear mind, you are clean but remember addict mind. You radically accept that relapse is not impossible, and you cope ahead for urges and cues.
Name 3 (out of 6) steps to 'Check the Facts'.
Hint: what are the questions to ask yourself to check the facts?
1. Ask: What is the emotion I want to change?
2. Ask: What is the event prompting my emotion?
3. Ask: What are my interpretations, thoughts, and assumptions about the event?
4. Ask: Am I assuming a threat?
5. Ask: What's the catastrophe?
6. Ask: Does my emotion and/or its intensity fit the actual facts?