What is DBT?
What does DBT stand for?
Dialectical Behavior Therapy
What are the 3 states of mind?
Emotion Mind, Reason Mind, Wise Mind
What is emotion regulation?
Emotion regulation is a skill to help us understand the function of emotions, the action urge that accompanies each emotion, and whether to heed or oppose these urges.
What are the three primary results of interpersonal effectiveness?
1) Increase in your sense of self-respect.
2) An increase in your ability to make and take care of relationships.
3)An increase in getting your wants and needs met.
What are distress tolerance skills?
Distress tolerance is a person's ability to manage actual or perceived emotional distress. It also involves being able to make it through an emotional incident without making it worse.
What are the four modules of DBT?
Mindfulness, Emotion Regulation, Distress Tolerance, Interpersonal Effectiveness
What is Wise Mind?
In wise mind is the balance between emotions and reason.
In Wise Mind, we can acknowledge and validate our feelings and still use reason to problem- solve, think about consequences, and choose effective behaviors.
When should you use emotion regulation skills?
When you want to decrease vulnerabilities to intense emotions. Avoid distress!
What are the three acronyms that capture interpersonal skills?
DEAR MAN, FAST, GIVE
What is bridge-burning?
When you remove the means of acting on harmful behaviors
What does DBT suggest to use throughout the week to track urges, behaviors and skills used?
Diary Card
What is mindfulness?
Mindfulness is choosing to be aware of this moment, on purpose, nonjudgmentally.
What is opposite to emotion?
Act opposite to the behaviors certain emotions pull you into.
When do you use DEAR MAN?
For practicing assertiveness. What do you want from the interaction?
What is radical acceptance?
Not saying what happened is okay, but it happened.
"My parents love me AND have done some things to hurt me in the past" is an example of..
Dialectics
What is one way that you can be mindful today?
Practice meditation, etc.
Name 5 examples of using opposite action.
...
What are some things that might be helpful to remember when utilizing DEAR MAN
1) Assume others do not know what you need
2)Think about your goals for assertiveness: What do you want or need?
etc...
Name 5 DBT skills
Ex: 1) PLEASE 2) GIVE 3) DEARMAN 4) Opposite Action 5) Grounding
I should be in wise mind at all times.
No! Wise mind is used for moments of high distress. There are moments when it is necessary to be in emotional or reasonable.
What does "build mastery" mean?
Doing something that makes you feel competent and in control.
What is one way that you should be using DEAR MAN in your life?
...Talk about it for 1 minute
Do a pros and cons for one behavior in 2 minutes.
...