Definitions
The main goals of this modified type of cognitive behavioral therapy are to teach people how to live in the moment, develop healthy ways to cope with stress, regulate their emotions, and improve their relationships with others.
Dialectical Behavioral Therapy (DBT)
Refers to a balance between reasonable and emotional halves. With this, one is able to recognize and respect feelings, while responding to them in a rational manner.
Wise Mind
Identifying a problem, gathering data, analyzing data, and finding a solution.
Problem Solving
5 - 4 - 3 - 2 - 1
Self-Soothe with the Senses
When utilizing this skill, you will ask yourself what interpretations or assumptions your are making about an experience.
Check the Facts
DBT
Dialectical Behavioral Therapy
A type of therapy that helps you become aware of inaccurate or negative thinking so you can view challenging situations more clearly and respond to them in a more effective way.
Cognitive Behavioral Therapy (CBT)
The four primary goals of this treatment approach are to develop awareness of personal triggers, change our relationship to discomfort, foster a nonjudgmental approach toward ourselves and our experiences, and to build a lifestyle that supports both mindfulness practice and recovery.
Mindfulness-Based Relapse Prevention (MBRP)
One-mindfully, non-judgmentally, effective
How skills
Name two factors reducing interpersonal effectiveness.
Lack of skill, worry thoughts, emotions, indecision, environment.
True or False - You can change your body's chemistry in order to calm yourself down during times of distress.
True - Temperature, intense exercise, paced breathing, and paired muscle relaxation (TIPP).
True or False - The PL in PLEASE stands for Treat physical illness.
True
MBRP
Mindfulness-Based Relapse Prevention
SOBER
Stop - Observe - Breath - Expand awareness - Respond
The practice of maintaining a moment-by-moment awareness of thoughts, feelings, bodily sensations, and environment nonjudgmentally.
Mindfulness
Observe, describe, participate
What skills
Getting what you want out of a situation.
Objective Effectiveness
This is a skill to use when you begin to stray from the choice to utilize radical acceptance.
Turning the Mind
If you hear ten compliments, and a single criticism, and focus only on the criticism, this skill should be utilized.
Paying Attention to Positive Events.
STOP
Stop - Take a step back - Observe the situation - Proceed mindfully
DEARMAN
Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate
Recognizing and accepting a problem or situation that is outside of your control as it is.
Radical Acceptance
Formal sitting
Meditation
Name 2 of the 3 goals of interpersonal effectiveness.
Objective Effectiveness - Relationship Effectiveness - Self-Respect Effectiveness
This is a technique for managing unwanted thoughts, feelings, or urges. Rather than giving in, you acknowledge the thought, feeling, or urge you are experiencing without passing a value judgment or acting on it until it passes on its own.
Urge Surfing
Opposite to Emotion skill
Opposite Action
ACCEPTS
Activities - Contributing - Comparisons - Emotion opposites - Pushing away - Thoughts - Sensations
In the context of DBT, this is a refusal to try new coping skills and instead returning to less effective, potentially harmful, methods.
Willfulness