DBT Foundation & the Brain
What are the two main goals that DBT balances?
Acceptance and change.
What are the three WHAT skills?
Observe, Describe, and Participate.
What does STOP stand for?
S - Stop
T- Take a Step Back
O- Observe
P- Proceed Mindfully
What does ACCEPTS help you do during distress?
Temporarily distract yourself from overwhelming emotions without making the situation worse.
What does Radical Acceptance mean? (*be specific about all parts of radical acceptance)
Fully acknowledging reality as it is, even when you dislike it, without necessarily approving of or agreeing with it.
What are the three states of mind taught in DBT?
Emotion Mind, Reasonable Mind, and Wise Mind.
What are the three HOW skills?
Nonjudgmentally, One-Mindfully, and Effectively.
What does TIPP stand for?
T- Temperature
I- Intense Exercise
P- Paced Breathing
P- Paired Muscle Relaxation
Name three ways to Self-Soothe using different senses.
Examples include listening to calming music (hearing), taking a warm shower (touch), smelling a favorite candle (smell), enjoying something yummy (taste), or looking at nature (vision).
What is the difference between Willingness and Willfulness?
Willingness means approaching situations with openness, flexibility, and a readiness to do what works
Willfulness means resisting reality, refusing effective action, or insisting things must be different
What is the purpose of DBT assumptions if they cannot be definitively proven?
We choose to accept them as working beliefs that encourage validation, accountability, compassion, and change.
Your coworker ignores your greeting and you immediately think, "She hates me." Which mindfulness skill could help separate facts from assumptions?
Describe. State only observable facts, such as "She did not respond when I said hello," rather than interpreting her intentions.
Your ex sends an upsetting text and you want to send an angry paragraph immediately. Walk through how you would use the STOP skill.
Stop: Do not respond immediately.
Take a Step Back: Put your phone down and take a breath.
Observe: Notice your anger, thoughts, physical sensations, and urge to react.
Proceed Mindfully: Consider your values/ goals and choose an effective response.
You are waiting to hear whether you got a job and cannot stop worrying. Name two ACCEPTS strategies you could use.
Anything from the acronym is correct.
Ex: go for a walk (activities), volunteer work (contributing), etc.
Your partner ends the relationship, but you keep thinking, "This shouldn't be happening." Which skill could help you acknowledge the event?
Radical Acceptance
During a heated argument, your heart races and you struggle to think clearly. Which two brain areas or systems help explain this?
The limbic system is involved in the emotional threat response, while the frontal lobe supports reasoning and impulse control, which can become less effective under intense stress.
You are having dinner with your partner but keep checking work emails and thinking about tomorrow. Which HOW skill would help?
One-Mindfully. Bring your attention back to one activity at a time, such as eating dinner and being present with your partner.
After an argument, you are shaking, breathing quickly, and experiencing distress at a 9/10 intensity. Which TIPP strategies could help regulate your body?
Trick question :) All parts of TIPP can work here.
You are going through a breakup and cannot change the situation tonight. How could you use two parts of IMPROVE the Moment?
Encouragement: Remind yourself, "I can get through tonight."
Relaxation: Practice slow breathing to reduce tension.
*Other IMPROVE strategies are acceptable.
You accept that you and your ex will not be getting back together, but the next morning you find yourself stalking their ig. Which skill helps you repeatedly return to acceptance?
Turning the Mind
Two people experience the same criticism at work. One feels briefly upset and moves on, while the other experiences intense emotions and takes hours to calm down. According to the Biosocial Theory, what might explain this difference?
Differences in biological emotional vulnerability, including emotional sensitivity, reactivity, and a slower return to baseline, combined with environmental experiences such as invalidation, can contribute to differences in emotional responses and regulation.
After making a mistake at work, you think, "I'm such an idiot." Identify the judgment and rewrite it using a DBT mindfulness skill.
Nonjudgmentally. Replace the judgment with a factual statement such as, "I made a mistake at work, and I can take steps to correct it."
Your manager criticizes your performance. You feel overwhelmed and want to quit on the spot. Why might crisis survival skills be more useful than problem-solving immediately?
Intense emotional arousal can interfere with effective decision-making. Crisis survival skills help reduce arousal and prevent impulsive actions so the problem can be addressed more effectively later.
A friend says, "Distracting yourself is just avoiding your problems." Explain the difference between crisis distraction and unhealthy avoidance.
Crisis distraction is a temporary, intentional strategy to reduce overwhelming distress until you can cope effectively. Unhealthy avoidance involves repeatedly escaping problems or emotions instead of addressing them when possible.
During a difficult conversation, you notice clenched fists, a tight jaw, and defensive body language. Name 2 acceptance-based body skills *and* explain why they may help.
Half-Smiling and Willing Hands. Relaxing facial muscles and adopting an open posture can reduce muscular tension and support emotional regulation through mind-body feedback.