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. Cheese
b. DEARMAN
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.
ACCEPTS
Self-soothe
IMPROVE the moment
Pros/cons
TIPP
Ride the wave
Who created DBT?
Dr. Marsha Linehan
Why do we use DEARMAN?
2. To say no to a request
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 reasonable mind. Give examples of both.
...
What are the 5 senses used in self soothe? Give an example of each.
taste, smell, sight, hearing, touch
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
3T/F: Emotion regulation skills help is control our emotions and not let our emotions control us.
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 4 modules of DBT?
Mindfulness
Distress tolerance
Emotion regulation
Interpersonal effectiveness
What is the pros and cons skill?
listing advantages and disadvantages of impulsive behaviors before doing them- when calm and not in crisis
T/F: Distress tolerance is learning to cope with emotional events.
True
What does PLEASE stand for?
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.
What does ABC stand for in ABC PLEASE?
Accumulating positive experiences, Building mastery, and cope ahead
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 does DEARMAN 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