Interpersonal Effectiveness
This is non-judgementally showing that you understand the other person's feelings or opinions.
What is validation?
Emotions are helpful in that they...
(What do emotions do?)
What is
give us information, communicate to others, and motivation us
This states there is always more than one way to see a situation
What is dialectics?
We learn skills to tolerate painful feelings and urges because
Pain is part of life and can't always be avoided
If we don't, we may act impulsively and end up hurting ourselves or others
In DBT this is when you are not logical and are letting your feelings take over.
What is emotional mind?
The goal of the GIVE skill is to ____
G: gentle
I: interested
V: validate
E: easy mannered
What is building and maintaining positive relationships?
The "B" in ABC PLEASE stands for
What is Build Mastery?
This is one of the 10 thinking mistakes
What is
all or nothing/black-and-white thinking
catastrophizing/ fortunetelling
mind reading
overgeneralization
mental filter (selective hearing)
Discounting the positive
Emotional reasoning (I feel sad = it is sad)
"Should" statements
labeling /extremes
personalization (his attitude was because I'm bad)
What does one of the "C"s in ACCEPTS stand for
Contributing -to others, do something nice
Comparisons -to others or to a time you were doing worse and were able to get through
DBT stands for
What is DIALECTICAL BEHAVIORAL THERAPY?
This interpersonal effectiveness skill uses "Describe" and "express" to make up the skill.
What is DEAR MAN?
One of the three ways to accumulate positive experiences is
What is
do pleasant things right now
be mindful of positive experiences (focus attention)
be UNmindful of worries (don't over think)
Positive and negative reinforcement are used to
What is increasing a behavior?
This skill is when you consider both the good and bad outcomes of a behavior/urge/situation
What is pros and cons?
Thinking "it is what it is" after a difficult change was made is part of this DBT skill
What is radical acceptance?
WHAT IS THE "M" IN THE DBT SKILL DEAR MAN?
What is be mindful and stay focused?
In opposite action this is the response to fear.
What is approach/ confront?
In behavior management "shaping" means to
What is reinforcing small steps toward the goal?
The "T" in the "TIPP" skill stands for
What is temperature?
You're feeling lethargic and don't want to do anything. However, you tidy up your living room and begin a small craft. This is called
What is opposite action?
This DBT skill includes: being fair, truthful, sticking to values, and not over-apologizing.
What is FAST skills?
These are examples of how you can use the "Cope ahead" skill in ABC PLEASE
Describe emotions & check the facts
choose a skill to use for the situation
imagine yourself in the situation ahead of time
rehearse how you will cope effectively
In behavior management "extinction" is
What is reducing a behavior by withholding previous reinforcement (attention)?
The "M" in IMPROVE the moment skill stands for
What is Meaning?
This is one of the Mindfulness "What" skills
(What do we do to practice mindfulness)
What is:
Observe
Describe
Participate