DBT Overview
These are the four main modules of DBT
What are Mindfulness, Distress Tolerance, Emotion Regulation, and Interpersonal Effectiveness?
What are emotional, reasonable, and wise mind?
This is the definition of radical acceptance
What is when you accept things the way they are without resistance instead of wishing things were different or focusing on how they "should" be?
Provide 3 examples of harmful coping strategies
One refers to quick and impulsive actions or statements, the other refers to thoughtful and deliberate actions to a situation
What is reacting vs responding?
When two opposing ideas can be true at the same time
What is a dialectic?
We are in this state of mind when we experience strong feelings, urges and intense emotions.
What is emotional mind?
This is when we choose to let ourselves remain unhappy/unsatisfied in a situation
What is staying miserable?
This is the crisis survival skill that involves focusing on the present moment and using self-encouragement (HINT: encouragement is one of them).
What are IMPROVE skills?
This is when we willingly take responsibility for our actions, words, and outcomes.
What is accountability?
This is the interaction between our biology and the environment around us.
What is the biosocial theory?
Provide 2 benefits of practicing mindfulness
Personal examples
This is the video we watched about a person who had trouble accepting the actions of another person, which led to them experiencing distress.
What is the Unwanted Party Guest?
This are what TIPP stands for.
What is temperature change, intense exercise, paced breathing, and progressive muscle relaxation?
This is when we acknowledge a person's experiences and feelings without judgment
What is validation?
This is when we see multiple perspectives at once and avoiding black and white thinking.
What is "walking the middle path?"
Provide 2 examples of mindfulness activities
Personal examples.
This is the skill we use to weigh out the possible good and bad scenarios for acting on a behavior.
What are pros and cons?
These are the six senses we can use to self-soothe.
What are touch, taste, move, sound, vision, and smell?
Provide 2 examples of a dialectic
Personal Example
These are the skills we use to communicate, set boundaries, and manage our relationships effectively
What are interpersonal effectiveness skills?
This is when we show self-awareness by our articulating and identifying our thoughts, emotions, and physical sensations
What is describing and labeling?
This is when we refuse to tolerate a situation or when we accept the things we cannot change (HINT: W vs W)
What is willfulness vs willingness?
This is the skill for using wise mind to distract ourselves from a distressing situation.
What is ACCEPTS?
This is what IMRPOVE stands for.
Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, Encouragement.