DBT Basic
What does DBT stand for?
Dialectical Behavioral Therapy
What is the purpose of Distress Tolerance skills?
The emphasis of DBT Distress Tolerance Skills is tolerating your emotions during a painful event, reducing impulsive behaviors during a crisis situation, and accepting the situation for what it is without struggling to change it.
What is the purpose of Emotion Regulation skills?
The emphasis of DBT Emotion Regulation Skills is reducing emotional intensity, identifying feelings, coping with feelings, and practicing self-care.
What is the purpose of Interpersonal Effectiveness?
The emphasis of DBT Interpersonal Effectiveness Skills is communicating assertively, setting boundaries, expressing needs, maintaining self-respect, and strengthening relationships
What is the purpose of Walking Middle Path?
The emphasis of DBT Walking The Middle Path Skills is thinking and acting dialectically, learning not everything is black and white, practicing acceptance in the moment, compromising and negotiating, and seeing the other person’s perspective.
What are the 5 categories of DBT skills?
Mindfulness, Distress Tolerance, Interpersonal Effectiveness, Emotion Regulation, Walking Middle Path
What does STOP stand for?
Stop –Stop! Freeze! Don’t move a muscle! Don’t just react. Your emotions may try to make you act without thinking. Stay in control!
Take a step back – Take a break. Let go. Take a deep breath. Don’t let your feelings make you act impulsively.
Observe – Notice what is going on inside and outside you. What is the situation? What are your thoughts and feelings?
Proceed mindfully – Use Wise Mind to proceed with awareness. Consider your goals, your thoughts and feelings, the situation, and other people’s thoughts and feelings.
How can you check the facts?
Ask yourself the following questions to check the facts:
1) What event triggered my emotion?
2) What interpretations or assumptions am I making about the event?
3) Does my emotion and its intensity match the facts of the situation? Or does it just match my assumptions of the situation?
What is the purpose of DEAR MAN?
Helps you to be assertive, and get your wants/needs met in a way that protects the relationship.
What is the purpose of Mindfulness?
The emphasis of DBT Mindfulness Skills is focusing on the present moment, observing without judgment, relaxing, and noticing signs of distressing emotions.
What does the term dialectical mean?
Dialectical means dealing with two contradictory things at once. It teaches us that multiple views can be true, even if they seem like polar opposites.
What does TIPP stand for?
Temperature Change - Face in cold water; cold shower; cold pack on your eyes and cheeks.
Intense Exercise – Running, jumping jacks, push-ups or sit-ups until you’re tired.
Paced Breathing - Slow, deep breaths.
Progressive Muscle Relaxation – Tense and relax your muscles, tense for 3-5 seconds and relax for 3-5 seconds.
This Emotion Regulation skill is based off finding a solution to the issue.
Problem Solving
This skill helps you create and maintain a healthy relationship?
GIVE
Be Gentle – Be nice, no attacks, no threats, no judgement.
Act Interested – Listen to the other person, don’t interrupt, don’t assume.
Validate – Convey understanding, verbally and nonverbally, acknowledge others’ emotions.
Use an Easy Manner – Smile, be lighthearted, use a little humor
True or False: Only certain activities can be used as mindfulness?
FALSE. Anything could be used as mindfulness.
EX: mindful eating, 5-4-3-2-1 Technique, Walking, Arts & Crafts, Counting clouds in the sky, Brushing teeth, PMR, deep breathing
What struggles would benefit from DBT?
Impulsive bxs, mood dysregulation, Relationship conflict, self destructive bxs, substance use, depression, anxiety
What is Radical Acceptance?
Radical acceptance is the skill of accepting the things you cannot change.
Identify the skill based off following information.
Emotion: Angry; Common Bx: Attack, yell, argue; Changed Action: Gently avoid, Talk Quietly and politely
Emotion: Envy; Common Bx: To destroy what someone has; Changed Action:Be grateful for what you have, be kind and generous
Opposite Action
What does RAVEN stand for?
Relax
Avoid negative habits
Validate the other persons' need or concern
Examine your values
Neutral voice
True or False: Walking the middle path means only having 1 belief/perspective?
FALSE. Walking the middle path means finding the balance between two opposites.
EX: "I'm doing the best I can" and "I can do better"
What is the primary goal of DBT?
The primary goals of DBT is to CHANGE the behaviors causing suffering in our lives while simultaneously ACCEPTING ourselves and our circumstances in the moment.
What is the purpose of the IMPROVE skill?
Helps to make the situation easier to deal with when you can’t escape.
What does ABC PLEASE stand for?
Accumulate positive emotions
Build mastery
Cope ahead of time with emotional situations
Treat Physical iLlness,
Balanced Eating
Avoid mood Altering substances
Balanced Sleep
Get Exercise
Which skill helps you maintain your self-respect and work toward a peaceful resolution?
FAST
Be Fair to yourself and the other person. No judging.
No Apologies – Don’t apologize for making the request, having an opinion, or disagreeing. Only apologize if you truly wronged someone.
Stick to values - Don’t compromise your values just to be liked or to get what you want. Stand up for what you believe in.
Be Truthful – Don’t lie, exaggerate, make up excuses, or act helpless when you aren’t.
What is self-validation?
Acknowledge that your thoughts, feelings, and actions make sense, and are accurate and acceptable in a particular situation. Don’t judge yourself.