DBT for beginners
The D in DBT stands for
Dialectical
What are the "What" skills
Observe, Describe, Participate
Name 3 things that might increase emotional vulnerability
Tired, hungry, substance use...
Express
What are the 4 TIP skills?
Temperature, Intense Exercise, Paced Breathing, Paired muscle relaxation
The B in DBT stands for
Behaviour
What are the "how" skills
Non-judgemental, One Mindfully, Effectively
You are feeling upset so you do something pleasing to the senses...what skills is this?
Self-soothe
When do you use GIVE
When you want to keep the relationship
I'm getting very upset and about to do something I will regret. I freeze, take a step back, observe the situation and proceed mindfully. What skill did I just use?
STOP
The T in DBT stands for
Therapy
What are the states of mind?
Reason Mind, Wise Mind, Emotion Mind
You are very anxious about an upcoming appointment so you decide to focus all of your attention on how that worry feels in your body. What skill is this?
Mindfulness
When you see the world from another person's point of view, you _______ them
validate
I hate the situation I'm in but there is truly nothing I can do to change it right now. What skill should I use?
Radical Acceptance
How many modules of DBT are there
4
Paying attention to your breath is using the ________ what skill
Observe
What do emotions do for us?
Motivate our behaviour, prepare us for action, respond fast to a situation, communicate to others and ourselves
What is the best way to increase behaviours you want to see?
Add positive or negative reinforcement
I have to convince myself that every time I have a craving what I really want is an orange. What skill am I using?
Adaptive denial
Who created DBT?
Marsha Linehan
How many "how" skills do we use at a time?
3
Every month the same difficult situation comes up and every month it is a disaster. You are dreading that it is coming up again soon. What skill should you use?
Cope ahead
What is the difference between negative reinforcement and punishment?
Punishment adds something negative
Negative reinforcement takes away something negative
What response does the temperature skill activate?
The Dive response