DBT
What does DBT stand for?
Dialectical Behavior Therapy
What are the "What" skills of Mindfulness
Observe
Describe
Participate
What does the Distress Tolerance module help you with?
Deal with difficult and painful emotions when they arise without making things worse.
Name three "basics" of emotions
Not positive or negative, good or bad
You are not your emotions
Emotions are temporary
Emotions are not facts
Emotions are unique to you
What skill represents asking for what you want?
DEAR MAN: describe, express, assert, reinforce, stay mindful, appear confident, negotiate
DBT is based largely on what other kind of therapy?
Cognitive Behavioral Therapy (CBT)
Non-judgmentally
One-Mindfully
Effectively
Activities, Contribution, Comparison, Emotions (opposite), Push Away, Thoughts (disrupt), Sensations
is what skill?
Wise Mind ACCEPTS
Name three of the PLEASE skills (to reduce vulnerabilities to Emotion Mind)
Treat Physical Illness, Exercise, Avoid mood altering substances, Sleep, balanced Eating
What is the skill for keeping your self-respect in relationships?
FAST: be Fair, no Apologies, Stick to values, be Truthful
What does dialectic mean in DBT?
Two opposing things being true at the same time.
What are the three states of mind?
Emotion Mind
Logical Mind
Wise Mind
Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, Encouragement
is what skill?
IMPROVE the Moment
Name two ways to reduce vulnerabilities using the ABC skill
Accumulate positive experiences
Building Mastery
Coping Ahead
GIVE: be Gentle, act Interested, Validate, Easy manner
Who developed DBT?
(hint: initials are M.L.)
Marsha Linehan
What is Mindfulness?
Bringing full awareness to the present moment, both internally and externally, without judgement.
Name two of the crisis intervention TIPP skills
Temperature (change), Intense exercise, Paced breathing, Progressive muscle relaxation
What skill do you use to do the opposite of your maladaptive behavior urge?
Opposite Action
Name three ways to VALIDATE
Value others, Ask questions, Listen and reflect, Identify with others, Discuss emotions, Attend to non-verbals, Turn the mind, Encourage participation.
What is the main goal of DBT?
To build a life worth living.
Name three mindfulness activities
Breathing exercises
Guided imagery
Observe using the five senses
Do one thing at a time
What is the skill of accepting (mind, body, and soul) the things you cannot change?
Radical Acceptance
Which skill helps us understanding how thoughts, feelings and actions lead to behavior urges and other thoughts, feelings, and reactions.
What is a behavior chain analysis?
Identifying ones personal values helps you stay healthy how?
Set boundaries with others
Identify personal goals to effectively move towards
Helps one stay aware of when they are acting in a way that doesn't feel good to them.