DBT Basics
What does DBT stand for?
Dialectical Behavioral Therapy
Which of the following is a DBT skill?
a. Stop it
b. DEARMAN
c. EXCEPT
d. ABC Now
b. DEARMAN
T/F: the two mindfulness skills are How skills and Why skills.
False! It is the "How" skills and the "What" skills.
How: one-mindfully, non-judgmentally, effectively
What: observing, describing, and participating
Identify 3 mindfulness activities.
painting, walking, petting animals, showering, walking, coloring, cloud watching, aromatherapy, gardening, blowing bubbles, calm bottles, belly breathing, meditation...
Name 4 distress tolerance skills.
Distract with WISEMIND ACCEPTS
Self-soothe
IMPROVE the moment
Pros/cons
TIPP
Ride the wave
STOP skill
Radical Acceptance
Who created DBT?
Dr. Marsha Linehan
What do we replace the "I" with in the TIPP skill?
Bonus 100 points if you explain why!
T/F: there are four states of mind in DBT.
False. There are 3: Rational mind, Wise mind, and Emotional mind.
Describe emotion mind and reason mind. Give examples of both.
Emotion mind: reacting quickly, impulsive, actions driven by emotions only, acting on urges, wanting to hurt who hurt you.
Rational/reasonable mind: cut off or numb to emotions, using only logic, avoiding to being in denial about something, minimizing
What are the 6 senses in DBT?
taste, smell, sight, hearing, touch, movement (proprioception)
What does DBT aim to replace?
Replace problem behaviors with skillful behaviors
Which is not a DBT skill?
a. DEARMAN
b. Half-smiling
c. ACCEPTS
d. Checking the problem
d. checking the problem
T/F: Emotion regulation skills help decrease our emotional suffering.
True! They teach us how emotions work and provide skills to help manage these emotions instead of letting them manage us.
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 on the moment, not the past or future
What are the four modules of DBT?
Mindfulness
Distress tolerance
Emotion regulation
Interpersonal effectiveness
What is the pros and cons skill?
Listing advantages and disadvantages of impulsive/harmful behaviors/urges before doing them - when calm and not in crisis. You list the pros/cons for both ACTING ON and NOT ACTING ON these urges.
T/F: Distress tolerance is learning to cope with emotional events.
True! These help us cope with emotional events in a helpful and non-harmful way. We can't prevent or entirely avoid painful situations, but we can build up a tolerance to maintain control of your emotions during a crisis.
What does PLEASE stand for in ABC PLEASE
treat Physical illnesses, balanced eating, avoid mood-altering substances, balanced sleep, exercise
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. Instead of saying "_ BUT _," you say, "_ AND _." You walk dialectically.
What does ABC stand for in the ABC PLEASE skill?
Accumulating positive experiences, Building mastery, and cope ahead
T/F: The Rational mind is the balance of the wise mind and emotion mind.
False. Wise mind is the balance between rational/reasonable and emotion mind! We use both sides which leads to intuitive thinking.
What is DEARMAN- also provide what the acronym stands for.
Describe, express, assert, reinforce, mindful, appear confident, negotiate.
It is a interpersonal relationship skill/strategy for effective communication. It allows you to express your needs/wants in a way that is respectful to yourself and others, increasing the likelihood of positive outcomes.
What are the "how" skills.
1. non-judgmentally
2. focus on the moment/one-mindfully
3. be effective/do what works