DBT
DBT is short for
4-7-8, square, and belly are all types of
What are breathing techniques?
A tool for identifying emotions
The things in life that we find the most important
What are values?
The four categories of skills in DBT
Mindfulness has these three components. We do these three things when we are being mindful.
What are being present, aware, and nonjudgmental?
Inability to complete daily tasks, intrusive thinking, isolation, agitation, dramatic shifts in mood, and loss of touch with reality
What is crisis?
These provide motivation, give us information, communicate to others, and aid us in understanding of others
What are emotions?
What is DEAR MAN?
These can coexist using dialectical thinking
What are opposites?
Wise mind finds the balance between what two things?
What are emotional mind and reasonable mind?
Changing the temperature, exercise, breathing, and muscle relaxation
What is the TIPP skill?
"I might have my faults and I'm still a good person" is an example of this
What is an affirmation?
BONUS: dialectical thinking
An example is "I'd love to, but I can't"
What is a boundary?
We try to balance these two things using DBT skills
What is acceptance and change?
These are the three mindfulness "what" skills.
What are observe, describe, and participate?
Thinking "This is how it is" versus "It shouldn't be this way"
What is radical acceptance?
Treating physical illness, balancing eating, avoiding substances, quality sleep, and exercise all prevent
What is emotional vulnerability?
This type of boundary is linked with fear of rejection, dependency on others, and feeling tired/overwhelmed.
What is a loose boundary?
These are specific, measurable, achievable, relevant, and time-bound.
What are SMART goals?
A mindfulness skill that is focused in doing what works instead of getting stuck in what is "right" or "fair"
What is effectiveness (or effectively)?
Examples of this skill include asking for strength, turning off your phone for a few hours, or making up a fantasy would
What is the IMPROVE skill?
Ripping paper when frustrated is an example
What is acting intentionally?
These are the five steps to self validationg
What are identifying emotions, acknowledging emotions, understanding why we feel this way, radically acceptance, and practicing self love and compassion?