DBT ACRONYMS
ANIMALS
ACT METAPHORS
FOOD
CHRIS
100

FAST

FAST is a skillset that helps patients maintain self-respect. It’s often helpful in combination with other skills.

  • Fair: Be fair to yourself and others
  • Apologies: Don’t apologize more than once for something that has been done ineffectively or was ineffective
  • Stick to one’s values: Stay true to what you believe in
  • Truthful: Don’t lie
100

What is the only avian capable of flying backward?

Hummingbird

100

In ACT, what metaphor is used to illustrate the concept of mindfulness, emphasizing the importance of observing thoughts without judgment?

"leaves on a stream."

100

What is the primary ingredient in the Middle Eastern dish hummus?

Chickpeas 

100

Why do melons have weddings?

Because they cantaloupe.

200

ACCEPTS

DBT teaches distress tolerance to help people deal with the tough moments life hurls at them. One way is to distract themselves with ACCEPTS:

  • Activities: Use positive activities you enjoy
  • Contribute: Help out others in the community
  • Comparisons: Compare yourself to those less fortunate
  • Emotions (other): Make yourself feel something different by provoking humor or happiness
  • Push away: Temporarily focus on something else
  • Thoughts (other): Force yourself to think about something else
  • Sensations (other): Do something that has a strong sensation like a take a cold shower or eat spicy food
200

What is the name of the marine animal known as the "unicorns of the sea" due to the long tusk protruding from their heads?

Narwhals.

200

 In ACT, what metaphor is often used to represent the idea that attempting to avoid or suppress unwanted thoughts or emotions only intensifies them?

"the finger trap."

200

Which type of pasta, often associated with Italian cuisine, is shaped like small grains or pebbles?

Orzo 

200

How does the man in the moon get his hair cut?

Eclipse it.

300

DEARMAN


Interpersonal effectiveness is another element of DBT. This skill acronym helps people effectively get something they want.

  • Describe one’s situation
  • Express why this is an issue and how you feel
  • Assert yourself by asking for what you want
  • Reinforce your position by offering positive consequences
  • Mindful of the situation by focusing on what you want and ignoring distractions
  • Appear confident even when you don’t feel it
  • Negotiate with hesitant people and come to a comfortable compromise
300

Which marine animal is considered the most venomous on Earth

Box Jelly fish

300

What metaphor does ACT use to describe the process of acceptance, wherein individuals learn to hold difficult emotions lightly and allow them to come and go without resistance?

"turning towards the dragon."

300

What is the national dish of Spain, consisting of rice cooked with saffron and various meats, seafood, or vegetables?

Paella.

300

Why do cows wear bells?

Because their horns don't work

400

GIVE

This skill aids people in maintaining relationships, whether that be with friends, co-workers, family, or romantic partners.

  • Gentle: Use appropriate language while avoiding verbal or physical attacks, putdowns, judgment, and sarcasm
  • Interested: Act interested in what is being said when someone is talking to you such as maintaining eye contact, asking questions, and avoiding distractions
  • Validate: Show understanding and sympathy to other’s situations
  • Easy Manner: Be calm and comfortable
400

What is the largest living reptile?

Saltwater crocodile.

400

What metaphor is employed in ACT to illustrate the importance of aligning actions with deeply held values, even in the presence of discomfort or fear?

"walking the path of values."

400

What is the primary ingredient in the Mexican dish "mole poblano," a rich, dark sauce typically served over poultry

What are chocolate and chili peppers?

400

Why did Beethoven get rid of his chickens?

All they said was, “Bach, Bach, Bach…”

500

IMPROVE

Another distress tolerance activity, IMPROVE is used to help patients relax in a moment of distress.

  • Imagery: Imagine a relaxing environment
  • Meaning: Find meaning or purpose in what you’re feeling
  • Prayer: Either pray to the god you worship or simply chant a mantra
  • Relaxation: Take deep breaths, relax your muscles
  • One thing in the moment: Keep yourself in the present by focusing all your attention on the task at hand
  • Vacation (brief): Take a short break from it all
  • Encouragement: Be your own cheerleader by telling yourself you will get through it
500

What is the primary diet of a pangolin?

Ants and termites.

500

In ACT, what metaphor is used to emphasize the idea that individuals are not defined by their thoughts or emotions, but rather by their actions and values?

"being the chessboard, not the chess pieces."

500

What traditional Korean dish consists of fermented vegetables, most commonly cabbage or radishes, seasoned with chili peppers and other spices?

What is kimchi?

500

Where do you learn to make ice cream?  

Sundae school.

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