DBT Skills
What does radical acceptance mean?
Accepting something fully, both mentally and emotionally. It does not require liking or approving of something. You’re just accepting the facts of the situation.
"It is what it is."
What are 3 warning signs that you are not doing well? How would others know that you are not doing well?
Knowledge is power! If you know your warning signs you can use coping skills to combat relapse.
What is the best communication style?
Assertive Communication
What are three of your values?
Values differ from person to person!
What are "thinking errors"?
Irrational thoughts that shape how you see the world, how you feel, and how you act.
What does the "A" of the ACCEPTS skill stand for?
Activities
Who are 3 people you will call when you have urges or cravings?
Remember your network! Call on them!
What are the four communication styles?
Passive, aggressive, passive aggressive and assertive
Why are values important?
Values are important to us; they are our understanding of what matters most in our lives. What we value guides where we find meaning and purpose. They highlight what brings a sense of joy, happiness and fulfillment and help us stay on track with our mission, aspiration and purpose. They are unique to each individual, and they can change over time. Values are like a roadmap or a compass, guiding us, giving us direction, and helping us prioritize how we spend our time. They can shine a light on what we want our health for and motivate us in cultivating our well-being. They guide our daily decisions, and every decision is an opportunity to live, moment by moment, according to our values. They are our deepest longings.
What does "jumping to conclusions" mean?
Interpreting the meaning of a situation with little or no evidence.
What does the "E" of the ACCEPTS skill stand for?
Emotions
"opposite to emotion action"
What is "urge surfing"?
A technique for managing your unwanted behaviors. Rather than giving in to an urge, you will ride it out, like a surfer riding a wave. After a short time, the urge will pass on its own.
What is "stonewalling"?
When you retreat into your shell and refuse to speak.
What does "growth mindset" mean?
Believing you can develop abilities through hard work. A growth mindset helps you embrace challenges as opportunities to learn and grow.
What does "overgeneralization" mean?
Making broad interpretations from a single or few events.
What are the 3 states of minds?
Wise Mind, Emotional Mind and Reasonable Mind
Name 3 coping skills you use on a regular basis!
Remember coping skills can also include distractions! Distractions help with the urge surfing skill!
What is one way to show you are active listening?
1. Put away distractions.
2. Use verbal or non-verbal communication skills
3. Ask open-ended questions
4. Using reflective listening
How can having a growth mindset be helpful?
1. Strengthen relationships
2. Become more resilient
3. Learn from emotions
What is "magical thinking"?
The belief that thoughts, actions, or emotions influence unrelated situations.
What does DBT stand for?
Dialectical Behavior Therapy
What are three of your triggers and how do you manage them?
Give an example of an "I" statement.
I feel _____ when _____.
Name 3 positive things about yourself.
What is the clinical name for Thinking Errors?
Cognitive Distortions