DBT
Mindfulness
Distress Tolerance
Emotion Regulation
Interpersonal Effectiveness
100

What does DBT stand for?

Dialectical Behavior Therapy

100

What are the "What" skills of Mindfulness

Observe

Describe

Participate

100

What does the Distress Tolerance module help you with?

Deal with difficult and painful emotions when they arise without making things worse.

100

Name three "basics" of emotions


Not positive or negative, good or bad

You are not your emotions

Emotions are temporary

Emotions are not facts

Emotions are unique to you

100

What skill represents asking for what you want?

DEAR MAN: describe, express, assert, reinforce, stay mindful, appear confident, negotiate

200

DBT is based largely on what other kind of therapy?

Cognitive Behavioral Therapy (CBT)

200
What are the "How" skills of Mindfulness?

Non-judgmentally

One-Mindfully

Effectively

200

Activities, Contribution, Comparison, Emotions (opposite), Push Away, Thoughts (disrupt), Sensations

is what skill?

Wise Mind ACCEPTS

200

Name three of the PLEASE skills (to reduce vulnerabilities to Emotion Mind)

Treat Physical Illness, Exercise, Avoid mood altering substances, Sleep, balanced Eating

200

What is the skill for keeping your self-respect in relationships?

FAST: be Fair, no Apologies, Stick to values, be Truthful

300

What does dialectic mean in DBT?

Two opposing things being true at the same time.

300

What are the three states of mind?


Emotion Mind

Logical Mind

Wise Mind

300

Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, Encouragement

is what skill?

IMPROVE the Moment

300

Name two ways to reduce vulnerabilities using the ABC skill

Accumulate positive experiences

Building Mastery

Coping Ahead

300
Name the skill that helps you be the most effective in relationships.

GIVE: be Gentle, act Interested, Validate, Easy manner

400

Who developed DBT?

(hint: initials are M.L.)

Marsha Linehan

400

What is Mindfulness?

Bringing full awareness to the present moment, both internally and externally, without judgement.

400

Name two of the crisis intervention TIPP skills

Temperature (change), Intense exercise, Paced breathing, Progressive muscle relaxation

400

What skill do you use to do the opposite of your maladaptive behavior urge?

Opposite Action

400

Name three ways to VALIDATE

Value others, Ask questions, Listen and reflect, Identify with others, Discuss emotions, Attend to non-verbals, Turn the mind, Encourage participation.

500

What is the main goal of DBT?

To build a life worth living.

500

Name three mindfulness activities

Breathing exercises

Guided imagery

Observe using the five senses

Do one thing at a time


500

What is the skill of accepting (mind, body, and soul) the things you cannot change?

Radical Acceptance

500

Which skill helps us understanding how thoughts, feelings and actions lead to behavior urges and other thoughts, feelings, and reactions.

What is a behavior chain analysis?

500

Identifying ones personal values helps you stay healthy how?

Set boundaries with others

Identify personal goals to effectively move towards

Helps one stay aware of when they are acting in a way that doesn't feel good to them.

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