DBT Interpersonal Effectiveness Skills
Which DBT acronym describes the skills that help you to communicate your wants and needs clearly and assertively without being aggressive? The skills can also be used to say "no".
What is DEAR MAN?
This cognitive distortion involves focusing only on the negative aspects of a situation while ignoring or dismissing any positive elements, often leading to a overly negative view.
What is Filtering?
This concept involves recognizing your own needs, values, and limits, and acting in ways that protect your well-being, even if it means saying "no" or asserting yourself in difficult situations.
What is Self-Respect?
You are at a party, and someone you don’t know asks about your personal life in an invasive way. Use GIVE skills to set a boundary.
You might say something like: "I appreciate your interest, but I prefer to keep my personal life private. Let’s talk about something else."
In 2023, this Canadian singer made history with their album Dawn FM, which topped charts globally.
Who is The Weeknd?
Which DBT acronym describes the skills that help you maintain self-respect?
What is FAST?
This cognitive distortion occurs when you minimize or ignore positive experiences or achievements. You may think, "that doesn't count."
What is Disqualifying the Positives?
This concept involves recognizing your worth and treating yourself with kindness and respect.
What is Self-Compassion?
A colleague keeps interrupting you in meetings, and it’s frustrating. Use DEAR MAN to assertively ask for them to stop.
"I feel frustrated when you interrupt me during meetings (Describe). I would appreciate it if you could allow me to finish my point (Express). It would help me communicate my ideas more clearly (Assert). I’m willing to discuss this more if needed (Reinforce)."
This iconic 90s sitcom was centered around six friends living in New York. One character's catchphrase, "How you doin'?", is still famous today.
What is Friends?
Which DBT acronym describes the skills that help you maintain or improve relationships?
What is GIVE?
When you blame yourself entirely for a negative event, ignoring other factors that contributed to the situation, you are engaging in this cognitive distortion.
What is Blaming?
In CBT, this concept is similar to self-worth. It involves viewing yourself as valuable and deserving of respect, regardless of external achievements.
What is Self-Esteem?
Your friend asks for a favor that you are uncomfortable with. Use FAST skills to say "no" without feeling guilty.
"I care about our friendship, but I cannot help with this request because it goes against my values right now (Fair). I’m not saying this to hurt you (Apologize). I am standing firm in my decision (Stick to values). I won’t attack myself for saying no (Don’t self-attack)."
Known for her chart-topping hits like "Bad Blood" and "Shake It Off," this pop star is also an actress and an advocate for women's rights.
Who is Taylor Swift?
This component of the GIVE skills involves acknowledging and understanding another person’s feelings or perspective, even if you don't agree with them. It's about showing empathy.
What is Validate?
This distortion occurs when you believe your emotions reflect reality, such as thinking "I feel anxious, so something bad is about to happen."
What is Emotional Reasoning?
In CBT, this feeling often comes up when a person has done something they believe is "bad".
What is Guilt?
You’ve received a compliment on your work, but you dismiss it because you think it’s not good enough. Describe how/why this thought process is an example of the cognitive distortion "Disqualifying the Positives".
"I'm minimizing my success and discounting the compliment by telling myself my work wasn’t good enough. This is an example of Disqualifying the Positives—I'm ignoring positive feedback."
This 2023 movie, directed by Greta Gerwig, was inspired by the classic toy line and became a cultural phenomenon.
What is Barbie?
This component of the DEAR MAN skills involves recognizing when to compromise and finding a way to meet in the middle.
What is Negotiation?
This distortion involves viewing a situation in terms of extremes—either “everything is terrible” or “everything is great”—without considering any nuances or middle ground.
What is All-or-Nothing Thinking?
This feeling is often more about how we feel about ourselves as a person, such as, "I am bad."
What is Shame?
After making a mistake at work, you automatically feel like you’re a failure. Describe how/why this thought process is an example of the cognitive distortion "Emotional Reasoning", and share a more balanced thought process.
"Just because I feel like a failure doesn’t mean I actually am. I can separate my emotions from the facts of the situation."
This famous "King of Pop" made his mark in 1982 with the album Thriller, which is the best-selling album of all time.
Who is Michael Jackson?