DBT Skills
What is the purpose of the TIPP skill in distress tolerance?
Quickly reduce intense emotions.
What is the Self in IFS?
The core of a person, characterized by compassion, curiosity, and clarity (the 8 Cs).
According to *The Wisdom of Trauma*, what is trauma?
A disconnection from self and others due to overwhelming experiences.
What is the biosocial theory in DBT?
Emotional difficulties result from biological sensitivity plus an invalidating environment.
How does the nervous system’s sympathetic branch respond to trauma triggers?
Mobilizes fight-or-flight responses, increasing heart rate and muscle tension for action.
Name two “What” skills in mindfulness practice.
Observe, Describe, Participate.
Name two types of parts in IFS and their roles.
Managers (prevent pain, e.g., perfectionism), Firefighters (react to pain, e.g., anger), Exiles (hold pain, e.g., shame).
What role does compassion play in healing trauma, per *The Wisdom of Trauma*?
Compassion reconnects us to ourselves and others, fostering safety and healing.
How does IFS’s concept of the Self relate to DBT’s mindfulness?
Both emphasize a calm, nonjudgmental presence to observe thoughts/emotions.
What is the “window of tolerance,” and how is it affected post-trauma?
The range of arousal where one functions optimally; trauma narrows it, causing hyperarousal (anxiety) or hypoarousal (numbing).
What does DEAR MAN stand for in interpersonal effectiveness?
Describe, Express, Assert, Reinforce, Mindful, Appear Confident, Negotiate.
What is a burden in IFS?
Painful beliefs or emotions are a part carried, often from past experiences (e.g., “I’m worthless”).
How does *The Wisdom of Trauma* describe the impact of an invalidating environment?
It worsens emotional struggles by dismissing feelings, reinforcing disconnection.
How does *The Wisdom of Trauma* align with IFS’s view of parts?
Both see pain (parts or trauma) as needing compassion, not judgment, to heal.
Why do trauma survivors use self-destructive behaviors and substances?
To regulate a traumatized nervous system by inducing neurochemical relief (e.g., numbing or adrenaline surges).
Explain the “Opposite Action” skill and give an example.
Act opposite to an emotional urge to change the emotion (e.g., feeling sad, urge to isolate, action: call a friend).
Explain polarization in IFS with an example.
Conflict between parts (e.g., a Pusher part demands work, a Procrastinator resists).
What is one way *The Wisdom of Trauma* suggests addressing trauma?
Practices like mindfulness or connection to community to restore safety and presence.
Combine a DBT and IFS skill: How might “Check the Facts” help a polarized part?
Checking facts can calm a part’s extreme belief (e.g., a part saying “I’m a failure” sees evidence of success).
How does chronic hyperarousal influence coping behaviors?
Drives impulsive actions (e.g., substance use, self-harm) to reduce overwhelming emotions.
Describe the “Check the Facts” skill and its purpose.
Verify thoughts with evidence to reduce emotional intensity (e.g., “Nobody likes me” → check evidence of friendships).
What is the purpose of unburdening a part, and how does the Self help?
Help a part release painful beliefs/emotions; the Self offers compassion and safety (e.g., visualizing burden dissolving).
How does *The Wisdom of Trauma* connect trauma to societal norms?
Societal pressure to “be normal” suppresses authentic emotions, perpetuating trauma.
How do DBT, IFS, and *The Wisdom of Trauma* all emphasize acceptance?
DBT (radical acceptance), IFS (accepting parts’ intentions), and *The Wisdom of Trauma* (accepting pain to heal) promote nonjudgmental awareness.
Why does stopping self-destructive behaviors increase trauma symptoms?
Removes the neurochemical buffer, exposing the nervous system to unprocessed traumatic memories.