Values + Beliefs
These are convictions and stories you hold to be true about the world.
Beliefs
The name of a simple strategy to stop, reset, and choose instead of reacting.
Pause Plan
"‘If I pause, I’ll mess everything up’ — value or belief?”
Belief
What does the "F" stand for in the DBT Skill, "FAST" ?
These sea creatures hold hands when sleeping to avoid drifting apart:
Sea Otters
These are core concepts help us define our boundaries and understand how to prioritize what truly matters to us, and they are the compass that help guide our decision-making.
Values
What is the first step of a Pause Plan? Noticing these.....
Early signals or signs within yourself that you are feeling overwhelmed or reactive.
Internal voice that sounds judgmental, absolute, or shaming.
Inner Critic
This DBT skill is about protecting your self-respect and not abandoning your values. It is used to help communicate needs and set boundaries without sacrificing integrity, avoiding excessive apologies, remaining true to personal ethics, and being honest.
Answer: FAST
This is the most used emoji on social media:
Laughing crying emoji (Officially known as "The Face with Tears of Joy")
People will always have the same values that their family has.
False; While our family may instill and help us define and explore what is most important to us, values are able to be developed and set for each person individually.
Name 3 Regulation Actions that could be used in a Pause Plan:
Share any 3 regulation actions:
Examples may include:
- Taking a drink of water
- Going for a walk
- Doing yoga or breathwork
- Breathing
What could a definition of the following action be: "Considering that others have different values and beliefs from me"
Perspective Taking (Empathy also acceptable)
A powerful communication tool from Dialectical Behavior Therapy (DBT) used for assertive requests, setting boundaries, or saying "no," - This helps us communicate our needs clearly.
DEARMAN
Describe facts, Express feelings, Assert needs, Reinforce benefits, Mindfully stay focused, Appear confident, and Negotiate
As of early 2026, the most-streamed song on Spotify of all time is:
"Blinding Lights" by The Weeknd. (over 5.2 billion streams)
True of False: Beliefs inform values?
True: Yes, beliefs fundamentally inform, shape, and strengthen values.
What is the Executive Functioning Skills that describes "Putting actions and steps in order" for yourself in your Pause Plan?
Prioritization (or Sequencing)
When we are stressed and overwhelmed this part of us goes offline or shuts down --
Executive Functioning - or - Thinking Brain - or - Prefrontal Cortex
This DBT skill helps us to maintain connection and calm while engaging in communication:
GIVE:
I - Act Interested: Pay attention, listen to the other person's perspective, maintain eye contact, and don't interrupt.
V - Validate: Show you understand the other person's feelings and experiences (e.g., "I see this is hard for you") without necessarily agreeing with them.
E - Use an Easy manner: Be lighthearted, use humor if appropriate, and don't force a serious or intense tone; stay friendly and approachable.
This is the only letter of the alphabet that does not appear in the name of any U.S. state.
What is one of your top 5 values?
The real goal of using a Pause Plan is so that we can....
Any versions of the following:
Choose intentionally
Act with agency
Respond instead of react
Deepen the connection we have to ourselves
Our Core Values are always revealed and show up when things are ____________.
Any of the following (or similar) work: Hard / Stressful / Uncomfortable / Difficult / Under Pressure
True or False: When using DBT skills, in order to validate somebody, I need to agree with them.
False: You can definitely validate without agreeing.
Validating without agreeing involves acknowledging a person's emotions and perspective as legitimate to them, without confirming that they are objectively correct.
Use active listening, summarize their feelings, and focus on empathy (e.g., "I can see why you feel that way") rather than affirmation ("You are right").
What is a zarf?
A "zarf" is a holder or sleeve designed to hold a handleless hot coffee cup, shielding fingers from heat.