General DBT Skills
What does DBT stand for?
Dialectical Behavior Therapy
Name the 3 goals of interpersonal effectiveness.
Objective, Relationship, Self-Respect
Name one emotional barrier that gets in the way of using skills.
Fear, guilt, shame, anger, etc.
What planet is known as the Red Planet?
Mars
What’s the smallest prime number?
2
What are the 4 main DBT skill modules?
Mindfulness, Distress Tolerance, Emotion Regulation, Interpersonal Effectiveness
Which goal focuses on getting your needs met in a situation?
Objective Effectiveness
What is an interpersonal myth?
A false belief like “If I say no, they’ll hate me.”
What’s the capital of the United States?
Washington, D.C.
What’s the chemical symbol for gold?
Au
What does “dialectical” mean in DBT?
Two opposite ideas can both be true at the same time
What goal might you prioritize when dealing with a loved one in conflict?
Relationship Effectiveness
What happens when you avoid conflict but sacrifice your needs?
You maintain comfort short term but hurt long term goals
What’s the largest ocean on Earth?
Pacific Ocean
Who wrote the play Romeo and Juliet?
William Shakespeare
What is the Wise Mind?
The balance between Emotion Mind and Reasonable Mind
When would self-respect be more important than winning the argument?
When staying true to your values matters more
How can extreme emotions block skillful communication?
They override logic and lead to impulsive reactions
What animal is known for its black and white stripes?
Zebra
In what year did World War II end?
1945
What is one reason we use DBT skills in recovery?
recovery?To manage emotions, prevent relapse, improve relationships, etc.
How can you decide which goal to prioritize in the moment?
Clarify what matters most: outcome, relationship, or integrity
What’s one strategy to manage emotion before a hard conversation?
Use skills like TIP, Check the Facts, or Mindfulness
What year did the first iPhone release?
2007
What’s the square root of 144?
12