DBT 101
what are the 4 modules of DBT
mindfulness, emotion regulation, interpersonal effectiveness, distress tolerance
what temperature do we use when we are using TIPP skills?
Cold
True or false: the V in IMPROVE (Vacation) means you should book a flight and take a trip to regulate yourself.
FALSE. Sometimes this skill can look like taking a brief break or removing yourself from a situation (a mental vacation).
define distress tolerance
using tools when you are in a crisis to manage emotions effectively
what are the three "What" skills
observe, describe, participate
what do the 2 Ps in TIPP stand for?
paced breathing and paired muscle relaxation
true or false: you should use TIP skills before you feel dysregulated.
FALSE. You should use TIP When you are at ⅞ level dysregulation because it changes your emotional state fast.
when do we use distress tolerance skills, according to the numbers on the "distress scale"?
when you are above a 6 or a 7
true or false?: validation means you agree with someone/something.
validation does not mean you necessarily agree. it is finding the truth in both perspectives.
the "P" in STOP stands for "proceed mindfully"; what does this mean?
proceed in a manner that is mindful of your current thoughts and values
true or false: the E in ACCEPTS (Emotions) means Using different emotions to replace the distressing one
TRUE
what is the meaning of O in IMPROVE (One Thing In The Moment)
Focusing your entire attention on just one thing, practicing mindfulness
what is the definition of "wise mind"?
How is distraction different from avoidance?
Distraction helps us lessen the intensity of our emotions so that we can effectively cope with them later.
Avoidance prevents us from addressing our emotions
True or false?: Taking a very hot shower is a way to utilize TIP skills.
FALSE. In TIP skills, cold temperatures help regulate your emotions
what are the 5 self soothe skills?
vision, hearing, smell, taste, touch
Define opposite action
behaving in a manner that is the opposite of your emotional urge.
what is the purpose of the IMPROVE skill?
to replace unpleasant events with more pleasant ones
True or false: listening to very loud music is a way to utilize the S (Sensations) Skill of ACCEPTS
true
what system in your body is stimulated when you engage in deep breathing while using the paired muscle relaxation skill?
the parasympathetic nervous system