DBT Basics
This is what DBT stands for.
What is Dialectical Behavior Therapy?
This is the day that spring begins.
What is March 20th?
TRUE or FALSE: Invalidation is never helpful.
What is FALSE?
This is the most common pet on the planet.
What are dogs?
TRUE or FALSE: The goal of emotion regulation is to never experience unpleasant emotions again.
What is false?
This is the act of consciously focusing the mind in the present moment, without judgement and without overattachment.
What is mindfulness?
This city dyes its river green every year for St. Patrick's Day.
What is Chicago?
Name at least three of the seven parts of DEAR MAN.
D: Describe.
E: Express.
A: Assert.
R: Reinforce.
M: (Stay) Mindful.
A: Appear Confident.
N: Negotiate.
This singer is considered the "King of Pop."
Who is Michael Jackson?
This is the ability to tolerate and survive crisis situations without making things worse.
What is distress tolerance?
Name two ways one can practice mindfulness.
What is deep breathing, mindful eating, progressive muscle relaxation, etc. ?
TRUE or FALSE: A rabbits teeth stop growing when they hit one year old.
What is FALSE?
These are two factors that can get in the way of interpersonal effectiveness.
1. You don't have the interpersonal skills required.
2. You don't know what you want.
3. Your emotions are interfering.
4. Your long-term goals are being overshadowed by your short-term goals.
5. Other people are interfering (they don't have the skills, they are in a position of power, etc.)
6. Your thoughts and beliefs are interfering.
This is the longest river in the world.
What is the Nile River?
Name two factors that may make it difficult for someone to regulate their emotions.
Biology, lack of skill, reinforcement of emotional behavior, moodiness, emotional overload, believing emotion myths.
These are the main modules in DBT (name 3/4).
What are mindfulness skills, interpersonal effectiveness skills, distress tolerance skills, and emotion regulation skills?
This is about how many chocolate bunnies are sold every year in the US.
What is "over 90 million?"
Name three of the four parts of GIVE.
G: (Be) Gentle.
I: (Act) Interested.
V: Validate
E: (Use an) Easy manner.
This singer is referred to as "The Rocket Man."
Who is Sir Elton John?
This is the inner wisdom each one of us has. This is the integration of opposites (for example, the balance of reasonable and emotional states of mind).
What is Wise mind?
This is the overall goal of DBT skills training.
What is to improve resilience and to learn how to change your own behaviors, emotions, and thoughts linked to problems in living (and that are causing misery and distress)?
Name two holidays that occur in Spring.
Easter, Passover, Mother's Day, Cinco de Mayo.
These are the benefits of well-developed interpersonal effectiveness skills (name 2/3).
What is building new relationships, strengthening current ones, and dealing with conflict?
This is what we call a group of deer:
A troop, a pod, a herd, an army.
What is a herd?
List four of the six parts of the PLEASE acronym
treat PhysicaL illness, balance Eating, avoid mood-Altering substances, balance Sleep, get Exercise.