General DBT
Marsha says that?:
1. Everything happens for a reason.
2. Everything is caused.
3. Whatever you wish for can come true without any effort.
2. Everything is caused.
The 3 Mindfulness states of mind are Emotion mind, _______ mind, and Wise Mind.
Reason/Reasonable/Cognitive
Emotion takes how long to calm down when nothing else happens to retrigger it?
1. A few minutes.
2. A few hours.
3. A few days.
1. A few minutes.
What is one thing that Distress Tolerance skills are helpful for?
Bringing emotion down quickly.
Preventing us from making the situation worse.
Name one DBT skill that you have used this week.
Core Mindfulness skills, Emotion Regulation skills, Distress Tolerance skills, Interpersonal Effectiveness skills
Doing what is Effective is not always what is ___:
1. Fair.
2. Fun.
3. Relaxing.
4. All of the above.
4. All of the above.
Name 5 different emotions.
Happy, sad, guilty, anxious, fearful, excited, devastated, shame, discouraged, bored, angry, frustrated, annoyed, depressed, embarrassed, content, peaceful and so on.
What do the letters in TIPP stand for?
Temperature
Intense Exercise
Paced Breathing
Paired Muscle Relaxation
What are the 4 modules in DBT?
Core Mindfulness, Emotion Regulation, Distress Tolerance, Interpersonal Effectiveness
What is the Observe skill?
Just watching and experiencing without thinking.
Wordless watching.
Internal and external.
What is the skill called where you think about all of the information you have in front of you first, and then you make a conclusion?
Checking the facts.
Describe how to do the Willing Hands and the Half Smile.
Willing Hands - hands by your side, palms up, not tensed, just left relaxed.
Half Smile - relaxed face, neck and shoulders, mouth closed, lifting the sides of your mouth up slightly, enough to feel it but you do not need to see it.
What is helpful about doing a Pros and Cons list?
1. Can help you to make a decision.
2. If done with someone else can help you to see different perspectives.
3. Helps you to think about long-term and short-term consequences.
In simple terms, how do you Describe something?
Factually and non-judgementally.
What is Coping Ahead?
Visualising or putting on to paper, some sort of plan to manage a difficult situation before you go to it.
What is Radical Acceptance?
A decision that is made to Radically Accept difficult to accept things in our life.
Accepting with the mind, body and soul.
What is the BioSocial theory?
A theory that explains why some individuals have difficulty in controlling their emotions and actions, because of biological and social factors.
What is an example of an "Effective" decision that you have made? Why was it "Effective"?
Decisions that are helpful for someone and that are sometimes hard to make.
How would you explain what Opposite Action is?
Doing opposite to what you originally felt like you wanted to do.
E.g., instead of yelling, being quiet instead.
E.g., instead of staying in bed, going for a walk.
What is Turning the Mind?
The act of making the decision to Radically Accept before we have Radically Accepted something.
We "turn our mind" towards the path of making the decision to Radically Accept.