What is DBT?
What does Dialectical mean?
Two opposite ideas can be true at the same time
These are the two primary types of Mindfulness skills.
What and How skills
A skill for helping determine whether to act on or not act on unhelpful urges to by listing the consequences of each.
Pros and Cons
This is one function of emotions (why we need them).
Emotions urge us to action, give us information, and communicate to others.
We use this skill when we build and maintain relationships.
GIVE skill – be Gentle, act Interested, Validate, use an Easy manner
What is the primary dialectic of DBT?
Acceptance and Change
These are the three states of mind.
Reasonable Mind, Emotional Mind, and Wise Mind
This skill involves using different senses to comfort yourself when in crisis, such as smelling perfume.
Self Soothe with the 5 Senses
Getting enough sleep, eating well, exercising, and going to the doctor when we are sick are all part of this skill.
PLEASE skill
These skills help with keeping self-respect.
FAST – be Fair, no Apologies, Stick to values, be Truthful
We do this when we show that we understand another person’s feelings or opinions, even if we don’t agree with how they are acting.
Validate
If I am just watching my thoughts go by like watching fish swim in an aquarium, I am using this
“What” skill.
Observe
This skill is accepting things for what they are, not what we want them to be.
Radical Acceptance or Willingness
Approaching a situation when we are anxious is an example of practicing this skill.
Opposite Action
These are the two reasons you would use a DEARMAN.
Asking for something you want or saying no effectively.
DBT assumes that instead of people being unwilling to use skills, people are actually this.
Doing the best they can (AND they can do better)
This "How" skill urges us to do the opposite of multi-tasking.
Stay Focused or One-Mindfully
The most effective skills to use when we are feeling intense distress.
TIPP skills: Temperature, Intense Exercise, Paced breathing, Progressive Muscle Relaxation
Name the three skills in ABC.
Accumulating positive experiences, Building Mastery, and Cope Ahead
We use this part of the DEARMAN skill when we explain the positive effects of getting what we want.
Reinforce
What are the three main biological components of the biosocial theory of DBT?
High sensitivity, high reactivity, slow return to baseline
When I catch myself making judgments, my goal is to do this.
Catch and replace them with descriptions; check the facts; don’t judge my own judging
The letters in ACCEPTS stand for these distraction techniques.
Activities, Contributions, Comparisons, Emotions, Thoughts, Sensations
This skill teaches mindfulness of current emotions.
The letters in DEARMAN stand for these steps/ techniques.
Describe the situation; Express how you feel; Assert yourself; Reinforce your request
be Mindful of goals; Appear Confident, Negotiate