DBT
What are the three parts of mind?
Wise, Emotional, Rational
A relational pattern where one person prioritizes another's needs, emotions, or problems to the detriment of their own well-being. It often involves excessive reliance on approval, validation, or control within relationships, leading to difficulties in setting boundaries and maintaining a sense of self.
Codependency
This skill helps people avoid relapse by anticipating consequences if they use.
Play the Tape Forward
Making a joke when the situation is serious.
Humor
This interpersonal effectiveness skill helps you assert your needs in a relationship. Name the skill.
DEAR MAN
Name the three types of boundaries
Loose (or porous), Rigid, Healthy
Say the serenity prayer.
God, grant me the serenity to accept the things I cannot change, courage to change the things I can, and wisdom to know the difference
Thinking of the worst case scenario.
Catastrophizing
Describe the senses in 5-4-3-2-1 grounding
5 things you see
4 things you touch
3 things you hear
2 things you smell
1 thing you taste
Name the 4 attachment styles
Avoidant, Anxious, Anxious-Avoidant (disorganized), Secure
This chemical, central to the brain's reward system, is one of the biggest driving forces behind addiction.
Dopamine
Thinking in polar opposites with no middle area.
All-or-Nothing or Black-and-White thinking
This distress tolerance skill is also a universal sign when driving a car. Name that skill and what it stands for?
STOP
Stop
Take a step back
Observe
Proceed Mindfully
What are the three roles of the drama triangle and what do they turn into in the empowerment dynamic?
Victim --> Creator
Rescuer--> Coach
Persecutor--> Challenger
What does HALT stand for and why is it important?
Hungry
Angry
Lonely
Tired
Admitting to some degree of the problem but not to the seriousness or significant extent
Minimization
This emotion regulation skill helps you change or reduce the intensity of an emotion by acknowledging and addressing your interpretation of an event.
Name the 5 stages of grief.
Denial, Anger, Bargaining, Depression, Acceptance
Name the 5 stages of change.
Pre-contemplation
Contemplation
Preparation
Action
Maintenance
Alibiz, excuses, justifications, or other explanations for behavior.
Rationalization