Skill Area 1
This DBT skill involves paying attention to what is happening right now, rather than getting stuck thinking about the past or worrying about the future.
What is Mindfulness?
This DBT skill area helps you communicate your needs, set boundaries, maintain relationships, and respect yourself while interacting with other people.
What is Interpersonal Effectiveness?
This DBT skill area focuses on understanding emotions, reducing emotional vulnerability, and responding to emotions more effectively.
What is Emotional Regulation?
This DBT skill area designed to help you get through a crisis or painful moment without making the situation worse.
What is Distress Tolerance?
Which country has the most natural lakes in the world?
Canada
DBT describes three different states of mind. This one combines your emotional mind and reasonable mind to help you make balanced decisions.
What is Wise Mind?
This DBT acronym helps you make a request or communicate something important while staying focused on your objective.
What is DEAR MAN?
Before reacting to an intense emotion, this skill encourages you to check whether the facts of the situation actually support the emotion you're experiencing.
What is Check the Facts?
When emotions are running extremely high, this skill tells you to stop, take a step back, observe what's happening, and proceed mindfully.
What is STOP?
This element has the chemical symbol Au and gets its symbol from the Latin word aurum.
What is Gold?
You're eating your favorite meal while watching TV. You realize you've eaten the entire meal without really noticing the taste, smell, or texture. What mindfulness skill could help you pay attention to the experience?
What is participating mindfully / using your senses to be present?
In DEAR MAN, this is when we clearly state what happened without adding judgments or assumptions.
What is Describe?
After checking the facts, you decide that your emotions do fit the facts. What's next?
What is problem solving?
You receive a text that makes you furious. You immediately want to fire back, but instead you stop, put your phone down, and take some time before responding. Which part of STOP are you especially practicing by stepping away from the immediate situation?
What is Take a step back?
Which is the only mammal capable of true sustained flight?
Bats
Your thoughts are racing: "They're probably mad at me. I always screw things up. Something terrible is going to happen." Instead of automatically believing every thought, you notice the thoughts and bring your attention back to the present. What mindfulness practice are you using?
What is observing your thoughts without judgment?
You need your roommate to stop leaving dirty dishes in the sink. Instead of saying, "You're so inconsiderate and never clean up," you calmly explain what happened and then clearly ask for what you want. Which part of DEAR MAN are you primarily practicing?
What is Assert?
You're afraid to speak up at work because you're worried everyone will judge you. The fear makes you want to avoid the situation, but after checking the facts, you realize the situation isn't actually dangerous. You choose to approach the situation rather than avoid it. Which emotion-regulation strategy might you be using?
What is opposite action?
You're trying to decide whether to call someone who has hurt you. You make two lists: one showing the advantages and disadvantages of making the call, and another showing the advantages and disadvantages of not making the call. What distress-tolerance skill are you using?
What are Pros and Cons
The ancient city of Machu Picchu is located in which modern-day country?
You're extremely angry during an argument. Your emotions are telling you to say something hurtful, while another part of you is trying to think logically. What can you do?
What is finding Wise Mind?
What are the three main interpersonal effectiveness goals?
Getting what you want/need, maintaining the relationship, and maintaining self-respect.
You're feeling extremely angry. You check the facts and realize the situation is genuinely unfair, so the anger itself isn't necessarily the problem. Instead of acting aggressively, you use your skills to communicate your needs effectively. What important DBT principle does this demonstrate?
An emotion can be valid without giving you permission to act impulsively on it.
You are having a terrible day. Nothing can immediately fix the situation, but you need to get through the next hour without acting impulsively. You focus on surviving the moment, accepting that the situation is painful right now, and using skills rather than making the problem bigger. What is something you can do?
Something within the next hour
Of the eight planets in our solar system, this is the only one that rotates on its side, with an axial tilt of roughly 98 degrees.
Uranus