DBT Foundations
What does radical acceptance mean?
Accepting reality as it is right now, even when you don't like it
What does shame say, according to the worksheet?
"I am bad, broken, too much, or hopeless"
According to ACT, what is a value?
The kind of person you want to be and the direction you want your life to move in
Name one of the four steps in active listening.
Track the message, notice cues, reflect back, or clarify before reacting
What are the three parts of the CBT Triangle?
Thoughts, Feelings, Behaviors
Name one thing radical acceptance does NOT mean.
Approval, saying something was okay, giving up, or pretending it didn't hurt (any one)
What does accountability say instead?
"Something happened. A choice may need repair. I can take the next safer step."
What's the difference between a value and a goal?
A goal is something you can check off (like turning in an assignment); a value is the direction underneath it (like responsibility or honesty) that doesn't get "finished"
Give an example phrase for "reflecting back."
"So you are saying..." or "It sounds like..."
What does CBT stand for?
Cognitive Behavioral Therapy
Name the five steps in the chain from trigger to action.
Trigger, Thoughts, Emotions, Urges, Action
Name one of the three categories of shame signals.
Thought signs, body signs, or urge signs
Complete the line: "Values are directions, not ___."
Perfection standards
Name one "listening trap."
Mind reading, planning my comeback, checking out, assuming tone, defending too fast, fixing too fast, comparing stories, or interrupting (any one)
True or False: A situation automatically creates one specific feeling.
False — the meaning we attach to it matters
Give one idea for getting through the next few minutes when a feeling is already high.
e.g., wait ten minutes before acting, cold water or a cool object, breathe slower than your body wants to, move your body
What does self-compassion NOT mean?
Making excuses
Turn this pressure statement into a value direction: "I have to do everything right."
"I want to practice responsibility and self-respect" (or similar)
What's the difference between active listening and agreeing?
Active listening means understanding the message before responding — it does not mean you agree with everything
What part of the cognitive triangle is this: "I leave the room and avoid eye contact."
Behavior
What's the difference between accepting a fact and agreeing with it?
Accepting means seeing the facts clearly and choosing a next step; agreeing would mean approving of it or saying it was okay. You can accept something without liking or agreeing with it.
What's the difference between a shame thought and a recovery thought?
A shame thought attacks who you are ("I messed up, so I might as well give up"); a recovery thought stays honest and safe without attacking yourself ("One mistake isn't the whole story, I can restart with one safer choice").
Someone made a mistake and wants to shut down because they feel ashamed. What value might help them keep moving?
Growth, repair, accountability, or courage (any reasonable one)
Complete the assertive response formula: "I feel ___ when ___ because ___. I would like/I need ___." Why is this different from being aggressive?
Assertive means clear and respectful, not attacking — it states a feeling and a need rather than blaming
The same situation (walking into class and noticing two people laughing) can lead to two totally different outcomes. What determines which path happens?
The thought you have about the situation — different thoughts lead to different feelings and behaviors, even from the exact same event