DBT Acronyms Quiz & Flashcards: Skill Mastery

Study Notes

DBT Acronyms Overview

FAST: Essential skills for maintaining self-respect in interpersonal situations.
- Fairness in interactions.
- Avoid unnecessary apologies to uphold self-respect.
- Stick firmly to personal values.
- Truthfulness in communication.
GIVE: Techniques for effective and compassionate communication.
- Be gentle in approach to foster connection.
- Actively show interest in others' perspectives.
- Validate feelings and viewpoints of others.
- Maintain an easy-going manner for open dialogue.

Key Skills for Mindfulness

DEARMAN: Framework for assertive communication.
- Describe the situation without judgment.
- Express feelings authentically.
- Assert your needs and ask for what you want.
- Reinforce the importance of your request.
- Stay mindful to remain focused on the interaction.
- Appear confident to convey assertiveness.
- Negotiate outcomes when necessary.
"What" Skills of Mindfulness: Fundamental actions to enhance present-moment awareness.
- Participate fully in activities.
- Observe surroundings and experiences without attachment.
- Describe experiences in a non-evaluative way.
"How" Skills of Mindfulness: Guidelines for practicing mindfulness effectively.
- Engage nonjudgmentally to reduce bias.
- Approach tasks effectively with intent.
- Focus one-mindfully to minimize distraction.

Emotional and Relationship Management

SCREW: Acronym for dealing with distressing situations.
- Solve problems methodically.
- Change relationship dynamics for better outcomes.
- Radically accept reality as it is.
- Entertaining misery by challenging negative thoughts.
- Worsen the problem when avoiding solution leads to distress.
IMPROVE[S]: Strategies to enhance emotional well-being.
- Use imagery to create positive mental scenarios.
- Find meaning in challenging situations.
- Engage in prayer for spiritual support.
- Practice relaxation techniques for stress relief.
- Focus on one present moment activity.
- Take mini-vacations for mental breaks.
- Offer encouragement to self or others.
- Notice sensations to ground in reality.
ACCEPTS: Skills for managing distresss and overwhelming emotions.
- Engage in activities to distract from distress.
- Contribute to others to foster connection.
- Compare current feelings to past to gain perspective.
- Acknowledge and process emotions fully.
- Push away intrusive thoughts when necessary.
- Recognize and analyze thoughts impacting mood.
- Tune into physical sensations to stay anchored.

Self-Care and Stress Regulation

ABC PLEASE: Comprehensive self-care practices.
- Accumulate positives to promote well-being.
- Build mastery through skill development.
- Coping ahead to prepare for future stressors.
- Manage physical health through proper treatment.
- Ensure to lather, rinse, repeat for effective routines.
- Focus on nutritious eating habits.
- Avoid mood-altering substances to regulate emotions.
- Prioritize sleep for mental health restoration.
- Incorporate exercise for physical and emotional benefits.
TIPP: Techniques for immediate emotional regulation.
- Use temperature changes to alter mood rapidly.
- Engage in intense exercise to burn off excess energy.
- Practice paced breathing to calm the mind.
- Utilize Progressive Muscle Relaxation (PMR) to relieve tension.

Description

Explore the key acronyms in Dialectical Behavior Therapy, including FAST, GIVE, and DEARMAN. This quiz will help you understand essential skills for communication, mindfulness, and maintaining self-respect in relationships. Test your knowledge of these important concepts now!