DBT Basics
Who developed DBT?
Marsha Linehan
What percentage of the human brain is water?
75%
"Life moves pretty fast. If you don't stop and look around once in a while, you could miss it."
Ferris Bueller's Day Off
You receive constructive feedback from your supervisor. You immediately think, "I'm terrible at my job," and feel ashamed.
Which emotion regulation skill should come first?
What's the difference between distress tolerance and emotion regulation?
Distress tolerance helps survive a crisis.
Emotion regulation helps reduce future emotional suffering.
What does the word dialectical mean in DBT?
Two seemingly opposite things can both be true.
Which country has the most islands?
Sweden
"Happiness can be found even in the darkest of times, if one only remembers to turn on the light."
Harry Potter and the Prisoner of Azkaban (Dumbledore)
What emotion is most commonly associated with the urge to withdraw or isolate?
Sadness
Which TIPP skill changes your body's chemistry the fastest?
Temperature
What is considered the foundation skill that every other DBT skill builds upon?
Mindfulness
How many chambers does a giraffe's heart have?
Four
"You either die a hero, or you live long enough to see yourself become the villain."
The Dark Knight
Which skill helps determine whether your emotional reaction fits the situation?
Check the Facts
A friend sends a hurtful text.
You immediately want to fire back.
What's the very first DBT skill?
STOP
Name the three assumptions DBT makes about clients.
Which two countries share the longest international border?
"I'm not superstitious... but I am a little stitious."
The Office (Michael Scott)
You're exhausted after a week of poor sleep and notice yourself becoming increasingly irritable with everyone around you.
What DBT vulnerability factors might be contributing?
Balanced Sleep (PLEASE), physical vulnerability, reduced emotion regulation capacity.
Name four crisis survival skills that are NOT TIPP.
Self-Soothe
IMPROVE
Pros & Cons
ACCEPTS
Radical Acceptance
Turning the Mind
Willing Hands
Half Smile
According to the Biosocial Theory, what two things interact to create chronic emotion dysregulation?
Name all eight planets in order from the sun.
"It is possible to commit no mistakes and still lose. That is not weakness; that is life."
Star Trek: The Next Generation (Captain Picard)
Name as many components of PLEASE as you can.
Treat Physical Illness
Balanced Eating
Avoid Mood-Altering Substances
Balanced Sleep
Exercise
What's the difference between Radical Acceptance and Approval?
Acceptance acknowledges reality.
Approval means agreeing with it.