DBT Basics
TRUE or FALSE:
Thoughts are facts.
FALSE
What can you catch but not throw?
a cold
TRUE OR FALSE: Emotions are bad.
FALSE
What is the LEAST common M&M color?
brown
What are the ABCs of DBT?
Accumulate Positive Experiences, Build Mastery, Cope Ahead
What are the four pillars of DBT? (Hint: pyramid)
Mindfulness, Distress Tolerance, Emotion Regulation, and Interpersonal Effectiveness
What has a bottom at the top?
your legs
What does it mean to "name" an emotion?
Label the emotion without judgment
Who was the SECOND president of the USA?
John Adams
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 runs around the whole yard without moving?
a fence
Name one thing emotions do for us.
Motivate and organize us for action, communicate to others, communicate to ourselves (give information)
Name a mammal that lives in water.
Dolphins, porpoises, whales, seals, sea lions, walruses, manatees, otters
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 it mean to be in emotion mind?
My actions are completely controlled by my short term urges, wants, feelings, and current mood. I am completely throwing logic, rationality, wisdom, and intuition out the window.
What gets smaller every time it takes a bath?
a bar of soap
Name one thing that makes it harder to regulate emotions.
Biological Factors, Lack of Skills, Reinforcement, Moodiness, Emotional Overload, Emotional Myths
What is the acronym for order of operations in math?
PEMDAS
Please excuse my dear aunt Sally (she kinda sucks and invalidates me)
If your emotion doesn't fit the facts, or when acting on the emotion is not effective, what skill do you use?
Opposite Action (aka Opposite to Emotion)
When I work to achieve my LONG TERM goals instead of focusing on being right, proving a point, or acting on my emotional mind, I am being _______.
Effective
Two fathers and two sons are in a car, yet there are only three people in the car. How?
A grandfather, a father, and a son.
How do thoughts influence emotions?
Thoughts and interpretations about events can set off emotions.
Event > Emotion > Thought
-or-
Event > Thought > Emotion
Name two members of Fleetwood Mac.
Stevie Nicks, Lindsey Buckingham, Mick Fleetwood, Christine McVie, John McVie...bonus points for others but I will have to look them up.
When do you use CHECK THE FACTS?
To CHECK if the emotion's intensity fits THE FACTS of the situation.