DBT Basics
Dialectical Behavioral Therapy
What is DBT?
A sight, a sound, a smell, or a thought that can lead to emotions, thoughts, and behaviors.
What is a TRIGGER?
To understand, manage and change intense emotions that are causing problems in a person's life.
What is EMOTION REGULATION?
This is a survival response to either a real or perceived threat.
What is a FIGHT OR FLIGHT RESPONSE?
Improving the ability to accept and be present in the current moment without judgement.
What is Mindfulness?
Helps folks manage emotions, improve relationships, and reduce self-destructive behaviors.
What is BENEFITS OF DBT?
Two opposite things can exist at the same time.
What is DIALECTICAL?
CHECKING THE FACTS, PROBLEM SOLVING, AND OPPOSITE ACTION.
What is EMOTION REGULATION SKILLS.
This skill strives to increase tolerance of negative emotions, rather than trying to escape from them with problem behavior.
What is DISTRESS TOLERANCE?
The balance between Reasonable/Rational Mind & Emotion Mind.
What is WISE mind?
DBT is derived from this behavioral therapy.
What is CBT?
Promotes equality, mutual respect, firm but gentle speech, supportive behavior, "you're okay, I'm okay."
What is ASSERTIVE COMMUNICATION?
With this skill, try checking out the interpretations you are making and think of other possible explanations for what's going on.
What is Check The Facts?
Accepting things for the way they are even though they are not favorable circumstances.
What is RADICAL ACCEPTANCE?
This is the state of mind when people are most likely to act impulsively.
What is EMOTION MIND?
The two opposing forces at play in DBT.
What is Acceptance & Change?
Partially controlled by our nervous system, this state in our body is disrupted when we are experiencing real or perceived threat.
What is HOMEOSTASIS?
This skill can be helpful when the emotion experienced fits the facts and that the prompting event is occurring very regularly.
What is Problem Solving?
THINKING ABOUT THE GOOD AND BAD OUTCOMES OF TOLERATING AND NOT TOLERATING DISTRESS.
What is PROS AND CONS?
JUST NOTICE WITHOUT REACTING OR DESCRIBING.
What is OBSERVE?
Mindfulness, Emotional Regulation, Distress Tolerance, Interpersonal Effectiveness
What are the 4 SKILLS OF DBT?
Communicating with others in a way that is assertive and maintains self-respect and strengthen relationships.
What is INTERPERSONAL COMMUNICATION?
Practice this skill when the emotions fit the facts, but acting on the emotion is not effective.
What is Opposite Action?
In this response, part of the TIPP skill, the oxygen in the Brain and Heart are preserved to protect these vital organs.
What is the Mammalian Diving Response?
We can really observe an emotion by noticing this. (Hint: heart rate, temperature, muscle tension).
What is BODY SENSATIONS?