DBT
What does DBT stands for?
Dialectical Behavior Therapy
What is Mindfulness?
Gives us a way to slow down, observe what is happening, and choose how to respond
What are emotions?
Powerful signals from both our brain and body that let us know what we are experiencing
What are negative judgement?
Unconscious, automatic, and unproductive judgements
What is mindful breathing?
Turning your attention from what is bothering you to your breathing, which is familiar and grounding
How does DBT work?
Short structured lessons and repeated practice
What is the wise mind?
Balancing the rational mind (logic, facts) and emotional mind (feelings, urges)
How do we process emotions?
Name it, feel it, and rate it
How can negative judgements be detrimental?
Can lead us to view others and possibly ourselves in a negative light
Where and when can you do mindful breathing?
Anywhere at anytime
What are the four core skills of DBT?
Mindfulness, distress tolerance, emotional regulation, and interpersonal effectiveness
What are examples of mindfulness techniques?
Deep breathing, body scan, mindful walking, five sense check-in, and non-judgemental observation
Why is describing emotions important in DBT?
Putting our feelings into words can create space to notice them, understand them, and choose how to respond
What can negative judgements lead us to do in situation?
Can lead us to make less effective decisions in a situation
What are examples of mindful breathing?
Counting breaths, sensations of breathing, and deep breathing
What is DBT used for?
Anxiety & Depression, Borderline Personality Disorder, and Anger Management
What is mindfulness like?
Pressing a "pause button" for your brain
How does describing emotions improve relationships?
Can reduce conflict and strengthen connections
What is one way to let go of negative judgement?
Describe the situation (what happened, how you felt, and what you thought) without adding negative and judging words/attitudes
How does sensations of breathing work?
Focusing on the sensations you feel when you are breathing
What was DBT originally developed for?
Borderline Personality Disorder
How does mindfulness affect awareness?
Mindfulness strengthens awareness of thoughts, feelings, and urges.
What part of the brain plays a key role in recognizing and processing emotions?
The amygdala
How can we break down negative judgements?
Describe the situation, what you thought in the situation, how you felt after the judgement, and what you did after the situation
What organ does deep breathing involve?
Diaphragm