Mindfulness
To be aware of the present moment without judgment.
What is the primary goal of mindfulness in DBT?
To understand and manage your emotions in healthy ways.
What is the goal of emotion regulation skills in DBT?
To maintain healthy relationships and balance your own needs with the needs of others.
What is the main goal of interpersonal effectiveness skills?
Skills to cope with intense emotions without making things worse.
What is distress tolerance?
Fair, Apologies (less), Stick to values, Truthful.
Name one “FAST” skill for maintaining self-respect.
To observe and describe without labeling or judging as good or bad
What does it mean to practice "non-judgmentally"?
Accumulate positive emotions, improve sleep, exercise, eat healthily, etc.
What is one way to reduce your vulnerability to negative emotions?
To maintain and strengthen relationships by being gentle, interested, validating, and easygoing.
Why is it important to use GIVE skills in relationships?
To accept reality as it is to reduce suffering.
What is the purpose of practicing “Radical Acceptance”?
Acknowledging another person's feelings and experiences as valid, even if you don’t agree with them.
What is the definition of validation in DBT?
Observe, Describe, and Participate.
What are the three “What” skills in DBT mindfulness?
Accumulate positive emotions, Build mastery, Cope ahead.
What does the acronym ABC stand for in emotion regulation?
Fair, Apologies (few), Stick to values, Truthful. It’s used to maintain self-respect.
What is the FAST skill in DBT, and when is it used?
TIP (Temperature, Intense Exercise, Paced Breathing).
What is one skill for tolerating distress without making it worse?
Being fully present in the moment and aware of your thoughts, feelings, and surroundings without judgment.
What does mindfulness mean in the context of DBT?
The balance between Emotion Mind and Reasonable Mind.
What is the “Wise Mind”?
Doing the opposite of what your emotion urges you to do when your emotion isn't justified by the situation.
What is opposite action?
Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate.
What does “DEAR MAN” stand for?
Stop, Take a step back, Observe, Proceed mindfully.
What does the acronym STOP stand for in distress tolerance?
GIVE (Gentle, Interested, Validate, Easy manner).
What skill helps you keep your relationships positive and maintain self-respect?
Doing mind is focused on goals and tasks, while being mind is focused on living in the moment without trying to change it.
What is the difference between "doing mind" and "being mind"?
Increased emotional resilience, improved relationships, or reduced impulsivity.
What is one long-term benefit of practicing emotion regulation skills?
Objective effectiveness focuses on achieving your goals, while relationship effectiveness focuses on maintaining healthy relationships.
What is the difference between objective and relationship effectiveness?
Go for a walk, listen to music, call a friend, watch a movie, etc.
Name one activity you can use for distraction when emotions are intense.
Changing negative or distorted thinking patterns to improve mood and behavior.
What is cognitive restructuring?