DBT Basics
Name the 3 States of Mind
Emotional Mind, Reasonable Mind, Wise Mind
What does "www" stand for in a website address?
world wide web
Name one way to show someone you’re listening
Eye contact, body language, reflecting, nodding...
What month of the year has 28 days?
All of them
What skill do you use to GET what you want while maintaining or improving a relationship?
GIVE
Gentle, Interested, Validate, Easy Manner
What does it mean to be "willing" in DBT?
To be open to change and growth; to try something new to meet your goals
What year did the World War 2 end?
1945
What is the format for an "I" statement?
I feel (insert emotion) when (insert event). I need (insert positive need).
What can you break, even if you never pick it up or touch it?
A promise
FAST is a skill for maintaining or increasing your _________.
self respect
(be) Fair, (no) Apologies, Stick to Values, (be) Truthful
What does it mean to be "ineffective" in DBT?
Acting in a way that increases suffering, moves you away from your goals, or increases unnecessary relationship conflict.
Name the members of Team Rocket
Jessie, James, and Meowth
TRUE or FALSE: You have to agree with someone to validate them
FALSE
What is always in front of you but can’t be seen?
The future
What does the R stand for in DEAR MAN?
Reinforce
Reward! Name the positive effects of getting what you want.
What is the goal of DBT?
To build a life worth living!
Which classic film features the famous line, "there's no place like home"?
The Wizard of Oz
What do we avoid validating?
Things that aren't facts, harmful behaviors
What has many keys but can’t open a single lock?
A piano
What does the N stand for in DEAR MAN
Negotiate
Reduce your request, suggest solutions, say no but solve the problem another way, ask them to solve the problem
Balancing the need for acceptance and change means you are doing what (metaphorically)?
Walking the Middle Path
What is the kind thing to do you do before you return a VHS tape?
Rewind it
What happens to your relationships when you use threats to achieve your goals?
Resentment, conflict, shame, loss of authenticity...
What question can you never answer yes to?
Are you asleep yet?
Name one factor to consider when trying to decide how intensely to ask for something or say no.
Capabilities, Priorities, Self-respect, Rights, Authority, Relationship, Long term vs. Short term Goals, Reciprocity, Homework/checking the facts, or Timeliness