DBT Concepts
DBT stands for ________
Dialectical Behavioral Therapy
This aspect of DBT encourages people to live in the present moment through taking a non-judgmental stance and by observing with their 5 senses
Mindfulness
This set of skills involves knowing what to do when practicing mindfulness
Mindfulness “what” skills
This set of mindfulness skills involves knowing how to practice mindfulness effectively
Mindfulness ”how” skills
Name two of the 4 ways to respond to a problem
1. Solve the problem
2. Feel better about the problem
3. Tolerate the problem
4. Stay miserable (and potentially make things worse!)
This practice involves letting go of evaluating thoughts, feelings, and behaviors as good or bad, replacing them with seeing if it is ”helpful or harmful” instead.
Being nonjudgmental
True or false, you can observe and describe other’s thoughts and intentions
False, mindfulness teaches us that you cannot describe what you cannot observe, and you cannot observe other‘s thoughts and intentions
True or false: Judging thoughts/feelings/behaviors (e.g., labeling them as good or bad) leads to a more negative state of mind
True. Judging thoughts, feelings and behaviors as ”good” or “bad” can lead to feelings of shame and guilt.
This is a statement that holds two seemingly opposing ideas as a part of the same truth (e.g., I’m doing the best I can, and there’s room for improvement)
A dialectical statement
This state of mind is when someone is completely ruled by facts, reason and logic; feelings and values are disregarded
Rational mind
True or false, practicing mindfulness ”what” skills can improve where and how we maintain our attention
True
When you notice that you are judging yourself, doing this is the most effective way to handle judgmental thoughts.
Just noticing/acknowledging the judgmental thought
Out of the 4 areas of skills to increase, this area focuses on learning how to maintain relationships and end destructive ones
Interpersonal effectiveness
This state of mind is when someone is completely ruled by their moods and impulses; logic, reason, and facts are disregarded
Emotion Mind
This mindfulness “what” skill involves noticing your body sensations as well as noticing what is going on within yourself
Observing
This occurs when you are saying that something “should” or “shouldn’t” be happening (E.g., I shouldn’t be feeling this way).
“Should-ing” all over yourself
Name 3 of the 7 fundamental assumptions of skills training.
1. People are doing the best they can.
2. People want to improve.
3. People need to do better, try harder, and be more motivated to change
4. People may not have caused all of our own problems, but they have to solve them anyway.
5. New behavior has to be learned in all relevant contexts.
6. All behaviors (actions, thoughts, emotions) are caused.
7. Figuring out and changing the causes of behavior work better than judging and blaming.
This state of mind is when you are balanced by both your emotions and the facts of the world/situation
Wise Mind
This mindfulness “what” skill involves putting words to an experience/observation while sticking to just the facts.
Describing
DAILY DOUBLE: Practicing mindfulness ”one-mindfully“ means what?
Do one thing at a time and letting go of distractions