General
What does DBT stand for?
Dialectic Behavioral Therapy
What is mindfulness?
Mindfulness is a specific effort to present in the current moment.
What is interpersonal effectiveness?
Skills to help us communicate effectively in relationships.
When do you use a distress tolerance skill?
When your distress is a 7 or above
When do you use an emotion regulation skill?
When your distress is a 6 or below
What is the goal of DBT?
To help people deal with a range of emotions, replace harmful behaviors with skillful behaviors, and navigate relationships effectively
What are the three minds of DBT?
Wise mind, rational/logical mind, emotion mind
Name a situation in which you used healthy communication.
Answers may vary
What is grounding?
Grounding is a way to connect with your body and mind in the present. Examples: Sensory, Physical, and Mental.
Name an emotion regulation skill
Answers may vary
What does Dialectic mean?
Answer may vary
What is DEARMAN used for?
DEARMAN is used to express needs and state boundaries effectively without escalation.
Name a distress tolerance skill
What does the ABC stand for in ABC PLEASE?
A- accumulate positive experiences
B- Build mastery
C- Cope ahead
Who created DBT?
Marsha Linehan
What does STOP stand for?
S- Stop
T- Take a step back
O- Observe
P- Proceed Mindfully
Give an example of a DEARMAN
When you...I feel...I would like you to...so that...
What does TIPP stand for?
T- Temperature
I- Intense Exercise
P- Paced Breathing
P- Progressive muscle relaxation
What does the PLEASE in ABC PLEASE stand for?
PL- Treat physical illness
E- Balanced eating
A- avoid mood-altering substances
S- Balanced sleep
E- Balanced exercise
Name three levels of validation
Pay attention, Reflect back, "read mind", express understanding, acknowledge the valid, and radical genuineness
Describe emotions, thoughts, and sensations in this moment. (must be detailed to count)
Answer may vary
What does DEARMAN stand for?
D- Describe
E- Express
A- Assert
R- Reinforce
M- Be mindful
A- Appear confident
N- Negotiate
Make a pros and cons list that's applicable to you
Must have the four boxes
Name the steps for check the facts
Name the emotion, describe the prompting event, identify interpretations and assumptions, what is the threat, what is the catastrophe, does my emotion and intensity fit the facts.