DBT Skills
DBT stands for...
What is Dialectical Behavior Therapy?
The ability to respond to the ongoing demands of experience with the range of emotions in a manner that is socially tolerable and sufficiently flexible to permit spontaneous reactions as well as the ability to delay spontaneous reactions as needed.
What is emotion regulation?
A quality characterized by a person's striving for flawlessness and setting high performance standards, accompanied by critical self-evaluations and concerns regarding others' evaluations.
What is perfectionism?
1-2 thumbs or 3 fingers is _____ guideline
What is one serving of fat?
This is the process of accepting-fully and whole heartedly what has gone on in your life including who and where you are and what you cannot change while working towards changing what you can.
What is radical acceptance?
Fully concentrating on what is being said rather than just passively 'hearing' the message of the speaker.
What are active listening skills?
A way to check in with your body and what it's asking for in terms of physical activity, rather than forcing it into something you feel like you "should" be doing.
What is mindful movement?
1/2 handful or 2 fingers is ______ guideline
What is 1 protein?
These are the four modules of DBT.
What is distress tolerance, mindful awareness, emotion regulation, and interpersonal effectiveness?
This is what DEARMAN stands for:
What is
D- Describe the situation;
E-Express your feelings and opinions
A-Assert yourself by asking for what you want
R-Reinforce the person ahead of time by explaining the positive effects of getting what you want or
need;
M-stay Mindful-keep your focus on your goals (Broken Record/Ignore attacks)
A-Appear confident- appear effective and competent (keep eye contact)
N-Negotiate, be willing to give to get.?
_____ helps you tolerate, minimize, and deal with stressful situations in life.
What is a coping skill?
One handful for flat hand is a _____ guideline
What is a starch?
This skill is about trusting your instincts and using both parts of your thinking process, emotion mind and reasonable mind.
What is wise mind?
You are noticing the truth in someone else’s perspective, you are acknowledging the emotional experience of others as they see it and that you are seeing it as their truth. It is okay if it is different than your truth or experience as both are valid.
What is validation?
This is the difference between shame and guilt.
What is shame indicates you are a bad person while guilt indicates you did something wrong?
1 first or 1 handful is ____ guideline
What is one vegetable serving?
STOP skill is an acronym for...
What is
stop
take a step back
observe the situation
proceed mindfully?
Confrontation Model
What is
When you ___, I feel ____ ?
The premise that weight is not defined by body shape or number on the scale.
What is health at Every Size (HAES)?
3 fingers of peanut butter counts as...
What is 1 protein, 2 fats?