DBT Basics
What does DBT stand for?
Dialectical Behavioral Therapy
Paying attention to what is happening right now, without judging it.
What is one thing you can do to calm down when you're really upset?
Take slow breaths, take a break, use your senses, distract yourself, talk to someone, etc.
Name one emotion you might feel when you're frustrated.
Anger, sadness, disappointment, annoyance, etc.
What does it mean to listen to someone?
Pay attention to what they're saying instead of planning what you're going to say next.
True or False: DBT teaches us that having emotions is bad.
False. DBT teaches us that emotions are normal and gives us skills to manage them.
What are the 5 senses and how do they help with mindfulness?
Sight, hearing, smell, taste, and touch. Allow us to focus on the present moment and stay grounded.
Name one healthy distraction you could use when you're upset.
Listen to music, draw, play a game, exercise, read, talk to someone, take a walk, etc.
What is one clue your body might give you when you're angry?
Fast heartbeat, tight muscles, clenched fists, hot face, tense body, etc.
What is the difference between being assertive and being mean?
Assertive means expressing your needs or feelings respectfully. Being mean involves hurting, insulting, or disrespecting someone.
What does dialectic mean?
Two things can be true at the same time.
You're walking to class and notice the feeling of your feet touching the floor. What mindfulness skill are you using?
What skills: Observing
What does STOP stand for?
S — Stop
T — Take a step back
O — Observe
P — Proceed mindfully
What does it mean to name an emotion?
Identifying and putting a word to what you're feeling.
Example: "I'm feeling frustrated."
What does it mean to validate someone's feelings?
Showing that you understand and recognize that their feelings make sense from their perspective.
DBT teaches us how to manage emotions, handle distress, and improve what?
Relationships and communication
What are the three mindfulness 'How' skills?
1. Don't judge
2. Stay focused
3. Do what works
Wise mind ACCEPTS is an example of what type of distress tolerance skill? What does ACCEPTS stand for?
Crisis survival skill.
Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations
Why can it be helpful to notice an emotion before reacting to it?
It gives you a chance to pause and choose what to do instead of acting impulsively.
Your friend says, "Nobody likes me." Give an example of a validating response.
"It sounds like you're feeling really lonely right now."
Other answers could include:
"I can understand why that would hurt."
"That sounds really difficult."
What is the DBT idea of accepting reality as it is, even when you don't like it?
Radical acceptance
Your mind keeps thinking about something embarrassing that happened yesterday. What could you do to bring your attention back to the present?
Notice the thought and redirect your attention to what you're doing right now.
Examples: focus on your breathing, notice your surroundings, or use your five senses.
You're so upset that you feel like yelling at someone. Name three things you could do before deciding what to do next.
You're nervous before a test. Name two things you could do to manage your anxiety.
Your friend wants you to do something you don't want to do. How could you say no respectfully?
"No, I don't want to do that, but thanks for asking."
***Any respectful, clear boundary is acceptable.