DBT
What does DBT stand for?
Dialectical Behavioral Therapy
True/False
Mindfulness takes a lot of time
False
What is the Core Concept of Distress Tolerance
Helping us cope with crisis without making our situation worse
What does ACCEPTS stand for?
Activities, Contributing, Comparisons, Emotions, Push Away, Thoughts, Sensations
What do you use to practice Self Soothe skills?
5 senses
What does dialectical mean?
The idea that two opposite things can exist at the same time
What are the three states for mind?
Reason, Emotional, & Wise Mind
What is the most important way to integrate distress tolerance into your life?
Practice!
What does the acronym IMPROVE stand for?
Imagery, Meaning, Prayer, Relaxation, One thing/step at a time, Vacation, Encouragement
The act of refocusing attention and thoughts to the present moment
Grounding Yourself
What are the four modules of DBT?
Mindfulness, distress tolerance, emotional regulation, interpersonal effectiveness
Name the WHAT skills
Observe, Describe, Participate
When should distress tolerance be used
When we cannot solve a problem OR when we are in a crisis.
This skill allows us to weigh the options in light of expected results in both the short and long term.
Pros and Cons
Accepting things as they are and not as I want them to be
Radical Acceptance
What does DBT aim to do?
Replace problem behaviors with skillful behaviors, build coping skills
Non-judgmentally, One Mindfully, Effectively
What should you use in addition to distress tolerance skills?
Mindfulness skills
What are the four options in Radical Acceptance?
Change the situation
Change how you feel/think about the situation
Accept it
Stay miserable
Observing this can be a helpful distress tolerance skill
Breathing
How to develop DBT Skills
Practice and Repetition
Name a mindfulness skill you have used this week
variety of answers will be accepted
What does STOP stand for?
Stop, take a step back, observe, proceed mindfully
What is the prerequisite to change?
Acceptance
Radical Acceptance decreases what?
Suffering