What is DBT?
What does DBT stand for?
Dialectical Behavior Therapy
What is Mindfulness?
Intentionally living with awareness in the present moment; without judging or rejecting the moment; without attachment to the moment
This skill involves just noticing how you feel, without trying to make feelings stronger, or weaker, go away, or last longer.
OBSERVE
This skill involves seeing but not evaluating, ungluing your opinions, accepting each moment, and acknowledging without judging
Non-judgmentally
This unhelpful thinking style is sometimes called "black and white thinking"
All or nothing thinking
What are the 4 modules of DBT?
Mindfulness, Distress Tolerance, Emotional Regulation, and Interpersonal Effectiveness
What is 1 way you can practice mindfulness?
5 senses, meditation, mindful movement, etc.
This skill involves labeling what you observe
DESCRIBE
This skill involves doing one thing at a time, letting go of distractions, and concentrating your mind
One-Mindfully
This unhelpful thinking style involves seeing a pattern based upon a single event or being overly broad in conclusions
Over-generalizing
Who created DBT?
Marsha Linehan Ph.D.
TRUE or FALSE: You need to change in order to practice mindfulness
FALSE: Mindfulness cultivates the best of who we are as humans
This skill involves throwing yourself completely into activities of the current moment
PARTICIPATE
This skill involves being mindful of your goals in a situation, focusing on what works, and acting as skillfuly as you can
Effectiveness
This unhelpful thinking style involves either imagining we know what others are thinking or predicting the future
Jumping to conclusions
When was DBT created?
1980s
TRUE or FALSE: Only certain people can practice Mindfulness
FALSE! Anyone can practice mindfulness
What is 1 way you can practice observing with your senses?
Observe with your eyes, observe sounds, observe smells around you, observe tastes and the act of eating, observe sensations of touch, etc.
What is 1 way you can practice Nonjudgmentalness?
Practicing observing judgmental thoughts/statements, replace judgmental thoughts/statements with nonjudgmental thoughts and statements, observe/change your judgmental facial expressions, postures, and voice tones
This unhelpful thinking style involves either blowing things out of proportion or inappropriately shrinking something to make it seem less important
Magnification (catastrophizing) and Minimization
What is considered to be the primary problem in DBT?
A combination of emotional vulnerability and an inability to regulate emotions
What is Wise Mind?
The wisdom within each person; seeing the value of both reason and emotion; bringing the left brain and right brain together; the middle path
The goal of WHAT/HOW skills
Taking hold of your mind
What is 1 way you can practice One-Mindfulness?
Awareness while making tea or coffee, awareness while washing the dishes, awareness while hand-washing clothes, awareness while cleaning the house, awareness with meditation, etc.
This unhelpful thinking style involves assigning labels to ourselves or other people
Labelling