DBT Foundations
Complete the line: "Emotions are messages, not ___.
Mistakes
True or False: A toolkit means you use every skill all the time.
False. It means you know what helps and have more options when things get hard.
What is committed action?
Turning your values into real behavior by taking small steps toward what matters, even when it's hard
Fact or story: "They ignored me because I'm annoying."
Story, because it's an interpretation of what happened, not what a camera could record
Name one mood word, meaning a feeling word.
Anything like anxious, proud, lonely, or relieved
True or False: If I feel something, I have to act on it.
False. I can notice it, name it, and choose what helps.
Name one skill or idea from the Seeking Safety series.
Noticing triggers, slowing the spiral, grounding, asking for help, using boundaries, protecting yourself, repairing after hard moments, or starting again (any one)
True or False: You have to feel ready or confident before you take a step.
False. Action often comes before confidence.
A fact is something a ___ or ____ could record.
Camera or microphone
Mood or thought: "They are judging me."
Thought. A mood is a feeling word.
Name one thing that can fill your "stress bucket" and make feelings hit harder.
Poor sleep, not eating enough, friend drama, school stress, family stress, feeling sick, hormones, feeling left out, burnout, sensory overload, loneliness (any one)
What does grounding help you do?
Come back to the present, like when you feel overwhelmed or checked out
Name one barrier that can get in the way of committed action.
Fear, perfectionism, not feeling ready, avoiding discomfort, low motivation, all-or-nothing thinking, self-doubt, or wanting instant results (any one)
What's wrong with saying, "I feel like you are selfish"?
It's a judgment about the other person, not a feeling. A real feeling would be something like "I feel hurt."
True or False: Naming a feeling means you have to act on it.
False. Strong emotions are information. Notice it, rate it, and choose what helps next.
Sometimes the feeling people see isn't the first feeling inside. If someone looks angry, what might be underneath?
Hurt, embarrassment, or rejection (any one)
Name two of the six areas of the safety toolkit.
Warning signs, grounding, supports, boundaries, repair, health basics (any two)
Someone's huge goal is "get totally organized." What is one smaller committed step?
Any step that is specific, doable in about 10 minutes, and doable on a hard day (for example, write tomorrow's top three tasks on a sticky note).
Name the four parts of the Clear Message Map.
What happened (the fact), feeling, need (why it mattered), and request
What does CBT stand for?
Cognitive behavioral therapy
Someone says, "I'm upset, so I'm sending the text right now." Which state of mind is that, and what would Wise Mind say instead?
Emotion Mind. Wise Mind: "I feel hurt, AND I want to think about what will help next."
A teen has a setback and starts thinking, "I already ruined it." Which toolkit area fits, and what could they tell themselves instead?
Repair and starting again. Something like "One setback isn't the whole story. I can restart with one safer choice."
Someone thinks, "I slipped up on Monday, so this whole week is ruined." Which barrier is that, and what could they do?
All-or-nothing thinking. One slip isn't the whole week, so restart with the next small step.
Which is a clear request, and why: "I just want you to care more," "Do it or I'm never talking to you again," or "Could you text me if plans change"?
"Could you text me if plans change?" It's specific, realistic, and answerable. The first is a vague wish and the second is a demand.
Mood Detective asks you to notice clues in two places. Name one.
Body clues (where you feel the mood in your body) or the action urge (what the mood makes you want to do)