DBT
What do the letters "DBT" stand for?
Dialectical behavior therapy
What do the letters "CBT" stand for?
Cognitive Behavioral Therapy
When dealing with extreme emotional distress or a panic spike, someone might use the TIPP skill. What action does the first 'P' in TIPP represent?
A) Positive self-talk
B) Problem-solving
C) Paired muscle relaxation
D) Paced breathing
D) Paced breathing
Sarah got a 92% on her math test. Instead of being happy with her high grade, she thinks, "I completely failed because I didn't get a 100%." Which cognitive distortion is Sarah displaying?
A) All-or-Nothing Thinking
B) Overgeneralization
C) Emotional Reasoning
D) Personalization
A) All-or-Nothing Thinking
Sarah is evaluating her performance in extreme, black-and-white categories, seeing anything short of absolute perfection as a total failure.
Dialectical Behavior Therapy (DBT) is divided into four primary skill modules. Which of the following is NOT one of those core modules?
A) Distress Tolerance
B) Emotion Regulation
C) Cognitive Restructuring
D) Interpersonal Effectiveness
C) Cognitive Restructuring
What makes up the CBT Triangle?
Thoughts, Emotions, and Behaviors
When you need to ask a parent for something important while keeping the relationship strong, which DEAR MAN component involves expressing feelings using "I" statements instead of blaming?
A) Describe
B) Express
C) Assert
D) Negotiate
B) Express
Mark has a job interview that doesn't go very well. He concludes, "I'm always going to be rejected. Nobody will ever want to hire me." Which cognitive distortion is Mark displaying?
A) Catastrophizing
B) Overgeneralization
C) Negative Mental Filtering
D) All-or-Nothing Thinking
B) Overgeneralization
Mark is taking one specific negative event (a bad interview) and making a sweeping, universal rule about his entire future ("always," "never").
What does the concept of "Wise Mind" represent in DBT?
A) Pure logic and cold reasoning without letting any emotions interfere.
B) Acting entirely on emotional impulses because feelings are valid data.
C) The intersection and balance of Reasonable Mind (logic) and Emotional Mind (feelings).
D) A state of total zoning out or ignoring all external stressors.
C) The intersection and balance of Reasonable Mind (logic) and Emotional Mind (feelings).
What do we call automatic, rapid thoughts that pop into your head before you even realize you're thinking them?
Automatic Negative Thoughts (ANTs)
In the ACCEPTS skill acronym used for distracting yourself from a painful emotion, what does the letter 'C' stand for, which involves doing a favor or an act of kindness for someone else?
A) Comparisons
B) Contributions
C) Coping thoughts
D) Calming actions
B) Contributions
Elena stumbles over a couple of words during a brief work presentation. She instantly thinks, "Everyone thinks I'm incompetent, I'm going to get fired, and my career is completely ruined." Which cognitive distortion is Elena displaying?
A) Overgeneralization
B) Emotional Reasoning
C) Catastrophizing
D) Personalization
C) Catastrophizing
Elena is catastrophizing (or magnifying) by exaggerating the importance of a minor mistake and expecting an absolute disaster—getting fired—to happen.
When experiencing an emotion that does not fit the actual facts of a situation (or where acting on it would be unhelpful), which DBT emotion regulation skill encourages you to do the exact opposite of what the emotion urges you to do?
A) Check the Facts
B) Opposite Action
C) PLEASE skill
D) ABC skill
B) Opposite Action
In the CBT cognitive triangle, how do thoughts, feelings, and behaviors interact with one another?
A) They operate completely independently without affecting each other.
B) They constantly influence and affect one another in a continuous loop.
C) Feelings directly cause thoughts, but behaviors have no impact on feelings.
D) Behaviors are the only factor that you can change to alter thoughts.
B) They constantly influence and affect one another in a continuous loop.
What do the letters in the TIPP skill stand for?
Temperature (cold water on the face), Intense exercise, Paced breathing, and Paired muscle relaxation
A) Negative Mental Filtering
B) All-or-Nothing Thinking
C) Catastrophizing
D) Emotional Reasoning
D) Emotional Reasoning
Jason is using emotional reasoning—assuming that because he feels anxious, his negative perception of the future must be true ("I feel it, therefore it is a fact").
True or False: Validation means that you completely agree with what the other person is saying or doing.
False. Validation means acknowledging that their feelings or thoughts make sense given the situation, even if you disagree with their actions.
What is a "cognitive distortion"?
A sneaky trap or habit where your brain convinces you of something that isn't really true
What does the ACCEPTS acronym help you do during a crisis?
Distract yourself using Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, and Sensations
Lisa walks past her manager in the office hallway, and the manager looks stressed and doesn't say hello. Lisa immediately thinks, "I must have done something wrong to upset them." Which cognitive distortion is Lisa displaying?
A) Personalization
B) Overgeneralization
C) Emotional Reasoning
D) Catastrophizing
A) Personalization
Lisa is personalizing by assuming that someone else's external behavior (her manager being preoccupied or stressed) is a direct reaction to her own actions.