General
DBT skills are divided into 4 modules:
(1) Mindfulness,
(2) Distress tolerance,
(3) Emotion regulation,
(4) Interpersonal Effectiveness
Mindfulness is being aware of ___________
The present moment
STOPP Skill
Stop & step back,
Take a breath,
Observe,
Pull Back: put in some perspective,
Practice what works
Opposite action
A technique for changing painful emotions
Every emotion has an action urge
To change the emotion, do the opposite action from the urge
What does the acronym DEARMAN stand for?
Objectives Effectiveness- getting what you want
D- describe the situation non-judgmentally
E- express how you’re feeling
A- ask for what you want
R- use positive reinforcement
M- stay mindful
A- appear confident
N- negotiate
Concept of Dialectics
Helps reduce __________ thinking
EXAMPLE
- Dialectics is the idea that two opposing things can be true at once
- Helps reduce Black-and-White Thinking
- For example, one Dialectical DBT mantra is ‘I am doing the best that I can AND I can do better.’ Both things are true at once, even though it may seem they can’t be.
3 states of mind
Reasonable Mind - driven by thinking, facts, and logic
Emotional Mind - driven by feelings and urges
Wise Mind - a middle-ground between the two
What does the acronym TIPP stand for?
Temperature,
Intense movement/imagery,
Paced breathing,
Progressive muscle relaxation
What does the acronym ABC Please stand for?
Accumulate positive emotions, Build mastery, Cope ahead
Physical Health, List resources/barriers for each self-care area, Eat in a balanced way, Avoid mood-altering substances, Sleep hygiene, Exploring movement
What does the acronym GIVE stand for?
Relationship Effectiveness- how to create & maintain relationships
G- be gentle
I- act interested
V- validate
E- use an easy manner
What is the distress tolerance skill that helps us relax and soothe?
What is an example of using __________ for each of the senses?
Self-soothe
Answers will vary.
Hearing: listen to soothing music or sounds
Smell: use scented candles or oils
Taste: eat something mindfully, drink tea
Touch: wrap yourself in soft fabrics, touch your pet Sight: look at artwork or nature
What are the the three mindfulness "what" and are the three mindfulness "how" skills?
“What” skills - Observe, describe, and participate
“How” skills - Nonjudgmentally, one-mindfully, and effectively.
What does the acronym ACCEPTS stand for?
A- activities: do something active
C- contributing: help someone else
C- comparisons: think about times you’ve been worse
E- create a different emotion
P- push away the thoughts/feelings
T- think about something else
S- create different physical sensations
What is the skill to use to assess if your emotion and/or the intensity fits the situation?
Checking the FACTS.
What does the acronym FAST stand for?
Self-Respect Effectiveness- how to maintain self respect
F- be fair
A- no apologies
S- stick to your values
T- be truthful
What does the skill, Turn the Mind, do?
Turn our mind towards the acceptance road and away from the rejecting road
When you notice your mind wander during mindfulness exercise…what should you do?
Notice the thought and do your best to come back to the present moment
What does the acronym of IMPROVE the moment stand for?
Imagery, Meaning, Prayer, Relaxation, One thing in this moment, Vacation, Encouragement
I- imagine a safe, relaxing place or a successfully resolved situation
M- find or create some meaning to your life
P- pray
R- do something relaxing
O- do one thing in the moment; focus on the present
V- do activities that simulate a mini vacation
E- encourage yourself
What is the skill that involves accepting emotions and urges by riding the ebbs and flows?
Urge Surfing
Three types of communication styles
1. Passive
2. Assertive
3. Aggressive
What is radical acceptance?
Accepting things that we cannot change, despite feeling unhappy about
What does it mean to have a “Teflon mind”
Letting experiences come into your mind and slip right out
What is the skill when you think of the advantages and disadvantages of a particular action?
Pros & Cons
What are the steps in the emotional process?
1. PROMPTING EVENT: I made a mistake
2. INTERPRETATION OF AN EVENT OR EXPERIENCE: I'm an idiot
3. BODY RESPONSE TO EMOTIONS: my face is hot
4. ACTION URGES: I want to run away
5. EXPRESSION AND COMMUNICATION
6. EMOTION NAME: shame
7. AFTER EFFECTS: I am silent
7 Interpersonal Rights
You have the right to…
1. Say what you feel
2. Express your opinion even if you disagree with someone
3. Say no to a request and not feel guilty
4. Set boundaries with others
5. Take the time to think about a request someone asked you for
6. Take the time to make a decision
7. Be treated with respect