DBT BASICS
What does DBT stand for?
Dialectical Behavior Therapy
You pause, take a step back, observe, and proceed mindfully.
STOP
True or false: All emotions are valid, but not all behaviors are effective.
TRUE
Someone cuts in front of you in line and you immediately get angry. What skill could you use?
STOP
Your friend is talking, but you keep interrupting. What mindfulness skill could help?
One-Mindfully
What are the four main DBT modules?
Mindfulness, Distress Tolerance, Emotion Regulation, Interpersonal Effectiveness
You use cold water, intense exercise, paced breathing, or muscle relaxation to calm down.
TIPP
Name three common physical signs of anger.
Tight fists, increased heart rate, tense muscles, etc.
Your friend is ignoring you, and you want to send 15 angry texts.
STOP, Check the Facts, or Wise Mind
Your friend asks you to do something you don't want to do. Which skill can help you say no?
DEAR MAN
What are the three states of mind?
Emotion Mind, Reasonable Mind, Wise Mind
You ask for something using Describe, Express, Assert, Reinforce, Mindful, Appear confident, and Negotiate.
DEAR MAN
What DBT skill helps you determine whether your emotional response fits the facts?
Check the Facts
You are extremely anxious about a family session tomorrow. What can you do?
Cope Ahead
Your friend is upset and you want to show you care about their feelings. Which skill could help?
GIVE
What does it mean to think dialectically?
Recognizing that two seemingly opposite things can both be true
You do the opposite of what an unhelpful emotion urge is telling you to do.
Opposite Action
What are the three main jobs of emotions?
Communicate to ourselves, communicate to others, and motivate action
Someone says something rude, and you want to yell back. How could you respond effectively?
GIVE or FAST
Someone is pressuring you to break a rule. Which skill helps you maintain self-respect?
FAST
What is the difference between validation and agreement?
Validation acknowledges feelings or experiences without necessarily agreeing
You accept reality as it is, even when you don't like it.
Radical Acceptance
What is the difference between primary and secondary emotions?
Primary emotions are initial responses; secondary emotions are reactions to other emotions
You are having a terrible day and want to make an impulsive decision. Walk us through using Wise Mind.
Describe Emotion Mind, Reasonable Mind, and a balanced response
Your best friend says, "If you were really my friend, you'd do this." Demonstrate a response using DEAR MAN or FAST.
Role-play a respectful, assertive boundary