DBT
What are the 5 modules of DBT?
Walking the Middle Path
Distress Tolerance
Emotion Regulation
Interpersonal Effectiveness
Mindfulness
Which Mind is Sheldon presenting in this episode?
Logical Mind-notice Sheldon lays out a flow chart of responses.
Telling yourself "I can survive this. I can beat this. I can do it." is an example of what skill?
You can earn another turn if you can name the acronym from which this skill is derived from.
What are Cheerleading statements (Encouragement)
IMPROVE
What does the C stand for in ABC Please
Cope Ahead
Which statement is invalidating to you?
a) It is okay to feel the way I do right now".
b) "I am allowed to experience this emotion".
c) "I shouldn't feel like this".
d) "This will pass, but for now this emotion is here".
c) "I shouldn't feel like this".
Which Module's goal is to increase awareness and focus?
Mindfulness Module
This skill focuses on the facts themselves, not just a label of "good" or "bad".
What is non-judgemental?
This skill is used by breathing in for 4 counts, holding for 4 counts, breathing out for 4 counts, holding for 4 counts-repeating 4 times.
You can earn anther turn if you can name the Acronym in which this skill is derived from.
Square Breathing
T.I.P.P. (Paced Breathing)
What skill requires you to observe your emotions but not pushing them away and then letting them go?
The Wave Skill/ Riding the Wave/ Urge Surfing.
Which skill would you use when focusing on building and maintaining a relationship?
What is GIVE
Name one of the goals of DBT skills training.
Build self-awareness
regulating emotions
tolerating situations
building health relationships
validation
The state of mind that can look at events and take everything into consideration.
What is wise mind?
What does the E in Wisemind ACCEPTS stand for?
a) Emotions
b) Experiences (positive)
c) Eating Healthy
d) Exercise
a) Emotions
If you were to Approach fear and anxiety, what skill would this be?
Opposite Action
What skill does Easy Manner fall under?
Which two are DBT Assumptions?
a) People are doing the best they can
b) People may not have caused all their own problems and they have to solve them anyway.
c) You can fail DBT
d) People do not need to be motivated to change in order for DBT to work.
a) People are doing the best they can.
b) People may not have caused all their own problems and they have to solve them anyway.
Which mind is considered "Cool"?
Reasonable mind/ Rational mind
This skills is used for accepting things that you cannot change.
What is Radical Acceptance?
What do the two E's stand for in the skill PLEASE?
Balanced Eating
Exercise
What stops you from using your Interpersonal Effectiveness skills?
Lack of skill
Worry Thoughts
Emotional intensity
Not being able to decide what you really want
Environment (Meaning other people aren't receptive)
What is DBT Biosocial Theory?
It is when your biological makeup mixes with an invalidating environment.
biological means: high sensitivity, high reactivity, slow to return to baseline.
Invalidating Environment means: Your surrounding environment (people) communicates that your feelings, thinking, and actions do not make sense or considered inaccurate or an overreaction.
Give 3 examples of practicing mindfulness.
focusing on a single task: crocheting, painting, singing out loud to your favorite song, drawing, meditation, breathing.
focusing on your conversation
increasing compassion for self and others
physical exercise
self-care
making thoughtful decisions
using your other modules of skills
This Distress Tolerance skill is good in small doses and which ends up being denial if you use it too much.
What is Pushing Away?
Why is it important to take charge of your emotions?
To decrease problematic/ maladaptive/negative coping behaviors.
What is the purpose of DEARMAN?