DBT
What does the acronym DBT stand for?
Dialectical Behavior Therapy
What does it mean to be mindful?
To be intentionally focused on our thoughts, our eating, our emotions, or whatever it is we are trying to be mindful about. Intentionality is key!
What does the STOP acronym stand for?
Stop, Take a step back, Observe, Proceed mindfully
What word is spelled incorrectly in every dictionary?
Incorrectly
Lemons are not necessarily naturally-occurring. What two fruits are they a combination of?
Citron & Bitter Orange
What is one of the assumptions of DBT?
1. People are doing the best they can, and they need to try harder.
2. People want to improve.
3. We may not have caused our problems, but we are responsible for solving them.
4. New behavior must be learned and practiced.
5. All behaviors are caused.
6. Figuring out and changing the causes of behaviors work better than judging and blaming.
What does the acronym OA or O2E stand for?
Opposite Action or Opposite 2 Emotion.
This is an emotional regulation skill where we are faced with a trigger, and we actively/consciously choose to react opposite to how we traditionally would to affect a better outcome. (I.e., seeking understanding or giving grace instead of getting angry.)
What is radical acceptance?
When you stop fighting reality, stop throwing tantrums because reality is not the way you want it to be, and let go of bitterness.
(Rejecting reality does not change reality. Radical acceptance allows us to transform suffering we cannot control, into pain we can manage)
Can you name three consecutive days without using the words Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, or Sunday?
Yesterday, Today, Tomorrow
Who is the winningest driver in Formula 1 history?
Lewis Hamilton
What theory posits that our actions are a combination of our biological dispositions AND our social environment?
Biosocial Theory
1. HOW do you practice mindfulness?
2. WHAT do you do when practicing mindfulness?
2. Observe, Describe, Participate
What is validation?
Acknowledging that a person's emotions, thoughts, and behaviors have causes and are therefore understandable.
Two fathers and two sons went fishing one day. They were there the whole day and only caught 3 fish. One father said, that is enough for all of us, we will have one each. How can this be possible?
Grandfather, Father, Son (Two fathers, two sons)
How many countries are there worldwide?
193
What are the four pillars of DBT?
Mindfulness, Interpersonal Effectiveness, Emotional Regulation, and Distress Tolerance
What are the three "zones" referred to regarding the Window of Tolerance?
Hyperarousal, Zone of Tolerance, Hypoarousal
What is dialectics? What does it mean to be/think dialectically?
Balancing opposites while entering the paradox of "yes" and "no," and "true" and "not true," at the very same time.
Two things, that are seemingly opposite, can bot be true simultaneously.
Who is that with a neck and no head, two arms and no hands? What is it?
A shirt
How many ridges are on a dime?
118
Who is the founder of DBT?
Dr. Marsha Linehan
What are the three components of "the mind" (I.e., walking the middle path)
Logical Mind, Wise Mind, and Emotion(al) Mind
What does the acronym DEARMAN stand for?
Describe, Express, Assert, Reinforce, Mindfulness, Appear confident, Negotiate
How many times can you subtract the number 5 from 25?
Once, because after that it becomes 20
What is the single greatest movie ever made?
Top Gun