DBT
Dialectical Behavioral Therapy
What does the Prevention Phase Mean?
Trying to prevent the mood rating from increasing.
Define the intense emotion phase. What happens?
We can't always prevent our emotion wave, and this phase is the peak of our intense emotion!
What is another name for the "come down" phase that occurs after the intense emotion phase?
The Recovery Phase
In what state did the highest wave in history (100 feet) occur?
A. Hawaii
B. Alaska
C. Florida
D. California
Alaska
What two opposites make up the scale during the DBT intro?
Acceptance Vs. Change
How do you prevent your mood rating from increasing?
Recognizing if our mood rating is too high and identify skills to help lower it
How is TIP helpful in our Intense Emotion Phase?
Because it doesn't require much thought when our mood rating is at an 8,9,10!
Define our Recovery Phase
Taking care of our bodies after an intense emotion
How big was the largest wave ever surfed?
A. 100 Feet
B. 88 Feet
C. 80 Feet
D. 78 Feet
80 Feet
What are 3 examples of things that are NOT in your control?
Example: The weather, time, traffic, other people's actions/emotions/thoughts, genetics, rules/laws, and having to go to Compass/school.
What are the specific skills you can use during the prevention phase?
Lemons to Lemonade. Behavioral Activation. DISTRACT. STOP. POPS. DEAR.
True or False - is it important to continue to take care of ourselves even when we are at a high mood rating?
True!!! it IS important to take care of ourselves by using SKILLS!!!
What are helpful skills to complete during the Recovery Phase?
SEEDS, DEAR, Growth Mindset, Apologizing
Which of these surf wear companies was NOT founded in Australia?
A. Billabong
B. Rip Curl
C. Quicksilver
D. O'Neill
O'Neill (San Francisco)
What are 3 examples of things that are IN your control?
Example: Our actions/reactions, using skills, our style, effort, attitude, how we communicate, friends, hobbies, how we spend our time.
What does it mean to cope ahead?
Prepare for future challenges and identify skills that can be helpful to use as a plan to get through our challenges!
What are some specific skills that are most often used during the Intense Emotion Phase?
TIP, 4x4 Breathing, Distraction, Physical Activity, and Positive Statements.
What is a common emotion we may feel during our Recovery Phase if we used a skill during the Intense Emotion phase?
Cloud Nine is a wave break found in what part of the world?
A. Australia
B. Chile
C. The Philippines
D. Hawaii
The Philippines
What happens if you focus all your attention on what is NOT in your control?
Why is it important to learn the skill ride the wave?
It's important to understand that our emotions come and go like waves and that no emotion lasts forever!
True or False - does our Intense Emotion phase always have to peak at a 10 mood rating?
FALSE!! Everyone's emotion waves look different just like normal waves!! Sometimes our peaks (MR's) are 10's, sometimes they're 5's, or 3's!
What should I do if I didn't use a skill and I engaged in unhelpful actions during my intense emotion phase?
Apologize for my behaviors and take care of myself! Learn and cope ahead for next time this might happen!
What do you call a surfer that rides with his right foot forward?
A. Goofy Foot
B. Regular Foot
Goofy