DBT
Accepting all of the parts of a situation, completely and totally.
What is Radical Acceptance
DBT stands for this
What is Dialectical Behavior Therapy?
While visualizing a square, Breathe in for 4 seconds, Hold for 4 seconds, Breathe out for 4 seconds
What is box breathing?
Processing your thoughts by writing them down
What is Journaling?
Seeing only the worst possible outcomes of a situation
What is Catastrophizing?
Being present in the moment
What is Mindfulness?
The process of feeling your feelings
What is R.A.I.N?
Recognize - recognize thoughts, feelings, and physical sensations. Name that feeling.
Allow - Let your thoughts come and go with no judgment
Investigate - Investigate and reflect on those feelings with no judgment.
Nurture - Be kind to your self and use a coping skill to let those feelings go.
Large inhale through the nose and fully exhale through the mouth, and repeat
What is deep breathing?
Leaving a room when you feel uncomfortable
What is a physical boundary?
The belief that you are responsible for events outside of your control
What is Personalization?
The balance between the rational mind and the emotional mind
What is Wise Mind?
This DBT acronym helps people assertively express their needs, while maintaining respect for others.
What is DEARMAN?
Sitting or lying in a comfortable spot, with one hand on your chest and one on your stomach, take a deep breath in through your nose and out through your mouth - repeat
What is Belly Breathing?
Telling your friend to not come over unless they leave their foolishness at home
Thinking in absolutes Such as "Always", "Never" and "Every"
What is "All-or-nothing thinking"?
What is Opposite Action?
Stop, Take a step back, Observe non-judgmentally, and Proceed mindfully
What is STOP?
Choosing a color and then inhale when you find it in your surroundings, and exhale when you find something else of that color in your surroundings - repeat.
What is color breathing?
Temperature Change, Intense Exercise, Paced Breathing and Progressive Muscle Relaxation
What is T.I.P.P?
Making conclusions about thoughts and beliefs or situations, without adequate evidence.
What is "Jumping to Conclusions"?
Recognizing or affirming that a person or their feelings or their opinions are worthwhile
What is Validation?
Seven techniques to distract yourself from distressing emotions until they pass
What is ACCEPTS?
Breath in through one side of the nose and out through the other
What is Nostril Breathing?
Physical, Mental, Emotional, Spiritual, School
What are the six categories of Self Care?
Making broad interpretations from a single or a few events
What is Overgeneralization?