DBT Basics
TRUE OR FALSE:
Thoughts are facts.
FALSE
What is the LEAST common M&M color?
Brown
TRUE OR FALSE:
Emotions are bad.
FALSE
What can you catch but not throw?
A cold
What does PLEASE stand for?
Physical iLlness, Eating balanced, Avoiding mood altering substances, Sleep, Exercise
What are the four pillars of DBT? (Hint: The Pyramid)
1. Mindfulness, 2. Distress Tolerance, 3. Emotion Regulation, 4. Interpersonal Effectiveness
Who was the second president of the USA?
What does it mean to "name" and emotion?
What has a bottom at the top?
Legs
How do you COPE AHEAD?
Describe the situation you want to cope with, decide how to problem solve or cope with it (action urges or situation), catastrophize the situation in your head, rehearse coping with it effectively, relax after rehearsing.
What does "dialectical" mean in DBT?
Two opposing things can be true at the same time. (Example: I am capable AND I still need support sometimes.) Aka "walking the middle path."
What is the largest organ in the human body?
The skin
Name one thing emotions do for us.
Motivate & Organize for Action, Communicate to Others, Communicate to Ourselves (Give Information)
What runs around the whole yard without moving?
A fence
If the emotion FITS THE FACTS, what skill do you use?
PROBLEM SOLVING. When the facts are the problem, solve the problem to reduce the emotion's intensity.
What does "Turtling" mean in DBT?
When turtles are in a high-intensity environment, they retreat into their shells, self-soothe and breathe, then re-emerge when the emotion's intensity drops and they can think more clearly (wise mind).
Name a mammal that lives in water.
Dolphins, porpoises, whales, seals, sea lions, walruses, manatees, otters
Name one thing that makes it harder to regulate emotions.
Biological Factors, Lack of Skills, Reinforcement, Moodiness, Emotional Overload, Emotional Myths
What gets smaller every time it takes a bath?
Soap
If your emotion doesn't fit the facts, or when acting on the emotion is not effective, what skill do you use?
OPPOSITE ACTION
When I work to achieve my goals instead of focusing on being right, proving a point, or acting on my emotional urges, I am being _______.
EFFECTIVE
What is the acronym for order of operations in math?
PEMDAS
How do thoughts influence emotions?
Thoughts and interpretations about events can set off emotions.
Two fathers and two sons are in a car, yet there are only three people in the car. How?
When do you use CHECK THE FACTS?
To CHECK if the emotion's intensity fits THE FACTS of the situation.