Mindfulness
List some mindfulness techniques.
5-4-3-2-1
Mindful walk
ABC game
Journaling
Etc
When NOT in crisis
What does DBT stand for?
Dialectical Behavior Therapy
What is the purpose of Distress Tolerance (without using the words tolerate or distress to describe it)?
What does STOP stand for?
STOP
Take a Step Back
Observe
Proceed Mindfully
Wise Mind is made up of a balance between what?
Rational (Logical) Mind
Emotional Mind
Distress Tolerance is what type of survival skills?
Crisis survival skills
What is the difference between pain and suffering?
Pain is a part of life. Suffering is created when we choose to deny our pain, or we refuse to accept our reality. We create suffering.
What are Pros and Cons?
The advantages and disadvantages of a certain decision, action, or situation
What does TIPP stand for?
Temperature
Intense Exercise
Paced Breathing
Progressive Muscle Relaxation
What is the Inner Critic?
The DBT skill of Self-Soothe utilizes 6 senses. List them.
Vision
Hearing
Taste
Touch
Smell
Movement
Dialectical is define as "Concerned with or acting through opposite forces"
What are the two categories that DBT skills are separated into?
Acceptance vs Change
The "radical" part in Radical Acceptance means to accept reality with what three things?
Mind
Body
Spirit
When referring to the Window of Tolerance, there are two directions we can go when outside our Window of Tolerance. What are the two?
Hyperarousal - emotions are elevated
Hypoarousal - emotions are withdrawn
List the "WHAT" skills.
Observe
Describe
Participate
What is the Window of Tolerance?
A zone which individuals can effectively manage emotions and cope with stress.
What are the two DBT modules in the Acceptance category?
Mindfulness and Distress Tolerance
What is the Distress Tolerance skill used when we choose to make meaning from a negative situation by turning our focus to positive things that might come out of it?
Lemonade
This skill is used when we coast through our distressing moment without trying to artificially change the emotion.
Ride the Wave
List the "HOW" skills.
Non-judgmentally
One Mindfully
Effectively
Activities
Contributing
Comparisons
Emotions
Pushing Away
Thoughts
Sensations
What are the two DBT modules in the Change category?
Emotional Regulation and Interpersonal Effectiveness
What does the IMPROVE stand for in IMPROVE the Moment?
Imagery
Meaning
Prayer
Relaxation
One thing at a time
Vacation
Encouragement
What is the name of the nerve that runs through the heart, lungs, liver, and other essential organs that makes TIPP so effective?
Vagus nerve