DBT & Me
Dialectical Behavioral Therapy
The skills of Mindfulness include three actions. Observe, Describe, and ...
What is participate
When shouldn't you apologize?
What skills are meant to be done IN THE MOMENT to reduce intense emotions
Distress Tolerance skills
What does it mean to “experience your emotion”
Observe how you are feeling, step back and just notice it, don’t try to get rid of it or push it away
What is your favorite skill and when would you use it?
Multiple answers accepted
A person is sitting comfortably in a chair, clenching and relaxing their muscles from head to toe
What is progressive muscle relaxation
What is the purpose of sleep hygiene?
Effective strategies to get to sleep and stay asleep and managing rumination.
What would be an example of opposite action for the emotion “sadness”
Get active, approach, don’t avoid, build mastery and increase pleasant activities
Name a PRO and CON of acting on impulsive urges (200)
PRO = immediate relief
CON = long term damage, suffering, impaired relationships
What are DBT skills used for?
Help people deal with a range of emotions and replace harmful behaviors with skillful behaviors
Help navigate relationships and life
Accepting things that we cannot change, despite feeling unhappy about
What is radical acceptance
What are the 4 main pillars of DBT?
interpersonal effectiveness, mindfulness, distress tolerance, and emotional regulation.
What does TIPP acronym stand for?
Temperature, Intense exercise, Paced breathing, Progressive muscle relaxation
DBT aims to replace _______behaviors with __________ behaviors
Problem, skillful
What does Dialectical mean
Dialectical = two opposite ideas can be true at the same time
When we use the describe skill, what is the ONLY thing we describe?
The FACTS
When should we use distress tolerance skills?
When we are struggling to get through the moment, it is hard to remain mindful, and we are trying to enter the wise mind.
Why do we use the PLEASE skill?
To reduce emotional vulnerability
Name and explain an example of a “Thinking Mistake”
Define any cognitive distortion.
Someone who absolutely refuses to do their DBT homework is demonstrating this dialectic
Name at least two out of four parts of the GIVE skill
(be) Gentle, (act) Interested, Validate, and (use an) Easy Manner
Name one of the 8 DBT assumptions
People are doing the best they can
People want to improve
People need to do better, try harder, and be more motivated to change
The lives of emotionally distressed teenagers and their families are painful as they are currently being lived
Teens and families must learn and practice new behaviors in all the different situations in their lives (e.g. home, school, work, neighborhood)
There is no absolute truth
Teens and their families cannot fail DBT
What does it mean to think dialectically
To have the ability to view issues from multiple perspectives
_________+___________= the middle path
acceptance and change