General
What "DBT" stands for
What is Dialectical Behavior Therapy?
The three components of mindfulness
What is 1) spending time in awareness, 2) being present, and 3) observing thoughts and emotions non-judgmentally?
Proactively doing small, positive things to take care of yourself
What is self-care?
T/F: distress tolerance is used AFTER you start to feel overwhelmed
True
Communicating what we are okay with and not okay with, and respecting when others do the same
What are boundaries?
What "dialectic" means
What are two opposite things that are both true?
Time intentionally spent in a mindful state, sometimes done with a guide
What is meditation?
T/F: pushing down or ignoring negative emotions makes them go away
False
The four TIPP skills
What is 1) temperature, 2) intense exercise, 3) progressive muscle relaxation, and 4) paced breathing
When DEARMAN is used
What is when asking for something?
Definition of Wise Mind
What is the balance of Emotional Mind and Logic/Rational Mind?
T/F: the primary goal of mindfulness is to clear your mind
False
The four components of the "STOP" skill
What is 1) stop, 2) take a break, 3) observe your thoughts emotions and environment, and 4) proceed mindfully?
"Riding the wave" of a strong desire to do something
What is urge surfing?
The three priorities of Interpersonal Effectiveness skills
What is 1) getting what you want, 2) self-respect, and 3) respecting others
The four categories of DBT
Definition of one-mindedness
What is intentionally doing a task with your full, undivided attention, even if you don't necessarily enjoy it?
Planning how to stay regulated for an upcoming event you know will be stressful/challenging
What is coping ahead?
Definition of opposite action
What is doing the exact opposite of what an overwhelming emotion is making you want to do?
The purpose of the GIVE skill
What is being Gentle, acting Interested, Validating, and having an Easy manner?
Definition of "walking the middle path"
What is finding the balance between extremes (logical and emotion mind)?
Approaching things with the perspective of someone who is curious, open minded, and without expectations
What is beginner's mind?
Definition of check the facts
What is using Wise Mind to compare your original interpretation of an event against reality?
Allowing reality to be as it is and that we have limited ability to change it
What is radical acceptance?
The purpose of the FAST skill
What is being Fair, Apologizing appropriately, Sticking to values, and being Truthful?