DBT skills 101
What is the goal of DBT?
To build a life worth living
What are the goals of interpersonal effectiveness?
Be skillful in getting your needs met in relationships
Build new relationships and end destructive ones
Walk the middle path
What is the goal of emotion regulation?
Understanding and naming emotions
Decrease frequency of unwanted emotions
Decrease vulnerability to emotion mind
Decrease emotional suffering
What are the 2 categories of distress tolerance skills?
Crisis survival
Reality acceptance skills
How
What
Wise mind
Where should you practice DBT skills?
In ALL areas of your life
What skill helps you to communicate your needs?
DEAR MAN
What is the skill that helps to reduce vulnerability to emotion mind?
ABC PLEASE
Taking care of your mind by taking care of your body
When should you NOT use distress tolerance skills?
For every day problems
Solving all your life problems
Making your life worth living
What are the 3 states of mind?
Reasonable
Emotion
Wise
What is 1 of the DBT assumptions?
Everyone is doing the best that they can in any given moment AND we can always work to be more effective
What skill helps you to maintain your self-respect in relationships?
FAST
Be fair, no apologies, stick to values, be truthful
What skill should you use when your emotions don't match the situation?
Name 3 distress tolerance skills
STOP
Pros and cons
Self-soothing
TIP
Wise mind accepts
What are the 3 what skills?
Describe
Participate
What are DBT's options for solving problems?
Solve the problem
Feel better about the problem
Tolerate the problem
Stay miserable
What skill helps you be effective in keeping your relationships?
GIVE
Be gentle, act interested, validate, use an easy manner
What can you do to accumulate positive emotions in the short term?
What contributes to emotional suffering?
Denying reality
What are the 3 how skills?
Nonjudgmental
One-mindfully
Effectively
What is the purpose of a diary card?
To help track your use and effectiveness of your skills
To see how using skills improves your situation
To better understand your barriers to using skills
What are ways to validate the people you're in relationship with?
Pay attention, reflect back, "read minds", understand, acknowledge the valid, and show equality
What skill helps you to prepare for distressing situations?
Coping ahead
What are 2 skills that can help you with radical acceptance?
Willing hands
Half smile
What is the definition of mindfulness?
Intentionally
focusing on the present moment
without judgment