Core Concepts DBT/Dialectics
What does DBT stand for?
Dialectic Behavior Therapy
What are the two guiding concepts in mindfulness practices (hint: The two A's)
Awareness and Acceptance
What are the goals of using Distress Tolerance skills?
Dialectics can also be referred to as __/__ thinking.
Both/And
What are the 3 main IE skills?
DEARMAN, FAST, GIVE
What are some ways or hints for thinking and acting dialectically?
Move to "Both or And" thinking:
EXAMPLE:Sometimes I get treated fairly, AND at other times I am treated unfairly.
Move away from "either-or" thinking
Remember: no one has the absolute truth. Be open to alternatives.
"I feel ..." statements, instead of "You are ...","You should ... ", or "That's just the way. it is" statements.
Name the 3 components of the mindfulness WHAT skills.
Observe, Describe, Participate
There are TONS of acronyms in DBT Distress Tolerance. Name ONE distress tolerance skill/acronym.
Wise Mind ACCEPTS, IMPROVE the moment, Self Soothe with 6 Senses, TIPP, and Pros/Cons
Scrolling TikTok for hours instead of doing homework could be an example of this DBT concept.
What is avoidance?
Which skill do we use to ask for something, say no, or set a boundary?
DAILY DOUBLE/BONUS: Name each letter in this acronym.
Describe, Express, Assert, Reinforce, Mindful, Act confident, Negotiate
What are the Three States of Mind, according to DBT?
Wise Mind, Reasonable Mind, and Emotion Mind
Name the 3 components of the mindfulness HOW skills.
Nonjudgmental, Effectively, One-Mindfully
Name the 6 Senses in the Self Soothe skill AND give one example of how you soothed yourself using one of the senses.
Sight, Hearing, Taste, Touch, Smell, and Movement
This skill builds positive experiences in the short and long term.
What is accumulating positives?
Which communication skill would I use in a situation in which I would like the other person to continue to respect/like me?
GIVE
This state of mind balances emotion mind and reasonable mind.
What is wise mind?
Explain one benefit of using mindfulness skills.
stay present in the moment, more control over self/choices, helps to focus attention, reduce emotional suffering and increase pleasure (and more!)
True or False? The DBT Distress Tolerance skills should be used in everyday situations/for small problems.
FALSE! Distress tolerance skills should be used in crisis situations to manage strong emotions, impulses, and urges.
What are the two types of judgements that can be made?
Evaluative - opinions, good vs bad
Discriminate - facts / correct or incorrect
Name 2 or more factors to consider when asking for what you want/saying no (DEAR MAN).
priorities, capability, timeliness, preparation, relationship, give and take
There is a substitute teacher in math class today, and some of your friends are skipping class and asked you to join them.
Give an example of using reasonable mind, emotional mind, and wise mind approach
Reasonable Mind response:
Emotion Mind response:
Wise Mind reponse:
Share about a time you used mindfulness skills and identify which skills were used.
Answers vary! :)
This term, also called Turning the Mind, is used when you face a situation in which you cannot solve the problem or change your emotions about the problem.
DAILY DOUBLE BONUS: Name the 5 optional ways to respond when faced with a serious problem
Accepting Reality/Radical Acceptance
BONUS: Solve the problem, change how you feel about it, accept it, stay miserable/do nothing, make the situation worse
What is the goal of taking a nonjudgemental stance i
To decrease the number of evaluative judgements we make.
We want to get rid of the judgmental thoughts that are based on our perceptions or opinions, rather than on facts in reality.
Scenario- Your boss at work scheduled you on a day that you requested off. You requested off to attend an important family event. Which DBT interpersonal effectiveness skill would you use and why?
Answers vary! :)