DBT Basics
What does DBT stand for?
Dialectical Behavioral Therapy
True or False:
Mindfulness is Being aware of thoughts, feelings, and Behaviors in the present moment without judgement.
True:
being in the present moment
being aware of thoughts, feelings, and behaviors without Judgement
focusing in the moment
T/F: the two mindfulness skills are How skills and where skills.
False. It is the "How" skills and the "What" skills
Identify 3 mindfulness activities.
painting, walking, petting animals, showering, walking, coloring...
Name 4 distress tolerance skills.
Distract with WISEMIND ACCEPTS
Self-soothe
IMPROVE the moment
Pros/cons
TIPP
Ride the wave
What is the it called when we combine our Emotional Mind and our Reasonable Mind?
Wise Mind
Intuitive thinking
Common Sense
Balance
Wisdom
T/F: there are four states of mind in DBT.
False. There are 3: reasonable mind, wise mind, and emotional mind.
Describe emotion mind and reason mind. Give examples of both.
...
What are the 6 senses in DBT?
taste, smell, sight, hearing, touch, movement
What does DBT aim to replace?
Replace problem behaviors with skillful behaviors
Name two types of mindfulness skills
"What skills"
"How Skills"
T/F: Emotion regulation skills help decrease our emotional suffering.
True.
Describe wise mind. Give an example of a time you were in wise mind.
...
What is mindfulness?
being in the present moment
being aware of thoughts, feelings, and behaviors
focusing in the moment
What are the four modules of DBT?
Mindfulness
Distress tolerance
Emotion regulation
Interpersonal effectiveness
Observe: Just Notice
Describe: Put into words
Participate: Enter into or imagine the experience
These are steps to which type of Mindfulness skills?
"What Skills"
T/F: Distress tolerance is learning to cope with emotional events.
True
What does PLEASE stand for in ABC PLEASE
What are the "what" skills in DBT
1. observe
2. participate
3. describe
What does dialectical mean?
Two opposite ideas can be true at the same time.
One Mindfully
Non-judgementally
Effectively
Which type of Mindfulness skills are these?
"How"
T/F: The reasonable mind is the balance of the wise mind and emotion mind.
False. Wise mind is the balance between reason and emotion mind.
What is DEARMAN- also provide what the acronym stands for.
Describe, express, assert, reinforce, mindful, appear confident, negotiate.
What are the "how" skills.
1. non-judgmentally
2. focus on the moment/one-mindfully
3. be effective/do what works