DBT Knowledge

Core Mindfulness

100

Name and describe 3 Core Mindfulness skills. 

Use your cards!!

200

This skill helps you put words in the experience and focuses on observing through your senses. 

Describe 

300

How many of the Core Mindfulness skills are there?

7

400

This skills helps you find balance in how you think and feel.

Wise Mind 

500

How would you use the skill Participate 

Choose to be in the moment. Practice willingness. Go with the flow.

Interpersonal Effectiveness

100

How do Interpersonal Effectiveness skills help us?

They help us build and maintain positive relationships. Communicate, advocate, get needs met, build and respect boundaries.  

200

Explain the skill GIVE 

Be Gentle (no attacks, threats, judging)

Act Interested (by listening well)

Validate the other person to show you understand what they are feeling.

Use an Easy manner (smile, be easy going, etc.)

300

Name and describe 3 Interpersonal Effectiveness skills. 

Objective Effectiveness (DEARMAN), Self-Respect Effectiveness (FAST), Challenging Myths and Beliefs, Validate Yourself, Relationship Effectiveness (Give), Prioritizing, Options for Intensity, Validate Someone Else

400

What skill helps you to dispute the thoughts and beliefs that reduce interpersonal effectiveness.

Challenging Myths and Beliefs

500

What skill determines how strongly or ask for or say no to something. 

Options for Intensity 

Emotion Regulation

100

How many Emotion Regulation DBT skills are there?

12

200

What are the three components of the Identifying Primary Emotions skill. 

Recognizing what is happening

Describe your experience

Name the emotion you are feeling

300

What does it mean to cope head? How do you do this?

• Describe the situation that is likely to prompt the problem behavior. Be specific in describing the situation.
• Decide what coping or problem-solving skills you want to use in the situation. Be specific; write out detail.
• Imagine the situation in your mind as vividly as possible.
• Rehearse in your mind coping effectively. Rehearse in your mind exactly what you can do to cope effectively. Rehearse your actions, thoughts, what to say and how to say it.
• Practice relaxation after rehearsing. 

400

What skills is this? "Many emotions and actions are set off by our thoughts and interpretations of events, not by the events themselves."

Checking the Facts 

500

What are the 4 "crisis survival" skills listed in the Managing Extreme Emotions skill? 

TIPP, DISTRACT, self-soothe, IMPROVE

Distress tolerance

100

Explain what Half Smile is.

The skill of half smile is all about releasing tension in your face muscles and accepting life, Starting with the body. To half smile, relax your face, neck, and shoulders. A half smile is a small smile that is calm, relaxed, and peaceful. While you may force yourself to do it, the smile itself shouldn’t look forced.

200

What skill helps you to accept situations you cannot control or change?

Radical Acceptance 

300

What skill specifically helps you decide between two courses of action?

Pros and Cons 

400

What are the 5 categories of Self-Soothe? Give one example in each category.

Vision, touch, hearing, taste, smell

500

Explain the difference between Willingness and Willfulness. Provide an example.

Willingness: Accepting what is and responding effectively. 

Willfulness: Trying to control reality, resisting or being stubborn. 

Random

100

Why are flamingos pink?

They are born grey; their diet of brine shrimp and blue green algae contains a natural pink dye called canthaxanthin that makes their feathers pink.

200

Describe your favorite DBT skill. Explain why you like the skill and how you have used it.

So many answers! 

300

This animal doesn't have eyeballs, it has eye tubes.

Owl

400

Name 5 DBT skills from memory

So many options!

500

How many teeth does the common garden snail have?

14,000