DBT Foundations
What does DBT stand for?
What is Dialectical Behavior Therapy?
In DBT, what’s the name for the calm inner state that balances emotion mind and logic mind?
What is wise mind?
What’s one reason someone might need a distress tolerance skill?
What is to get through a tough moment without acting on urges or making things worse?
True or false: Emotions are temporary, even when they feel intense.
What is true?
What is a DBT skill you can use when you’re trying to stay present and aware of what’s happening around you?
What is mindfulness?
What does the word "dialectical" mean in DBT?
What is balancing two opposite ideas at the same time (like acceptance and change)?
What is mindfulness in DBT?
What is paying attention to the present moment without judgment?
It’s okay to distract yourself during a crisis if you’re not ready to deal with your emotions.
What is true?
What’s one reason it helps to name what emotion you’re feeling?
What is it gives you more control or helps you understand what you need?
What DBT skill involves noticing a craving or urge and letting it rise and fall like a wave, without acting on it?
What is urge surfing?
What are the four main skill areas taught in DBT?
What are mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness?
True or false: Mindfulness means you have to clear your mind completely.
What is false? Mindfulness means noticing your thoughts, not getting rid of them.
What’s something physical you can do to help regulate when emotions are high?
What is splash cold water, go for a walk, stretch, hold ice, or focus on breathing?
What’s something you can do to help prevent emotions from getting too overwhelming in the first place?
What is take care of your body, eat/sleep, keep a routine, or avoid known triggers when possible?
What DBT skill uses cold water, exercise, or breathing to quickly calm your body when emotions are high?
What is TIPP? (Temperature, Intense exercise, Paced breathing, Progressive muscle relaxation)
DBT helps people who struggle with what kind of emotional patterns?
What is intense or hard-to-manage emotions?
How can mindfulness help when you're feeling overwhelmed?
It helps you slow down, focus on what’s real, and respond instead of react.
What is radical acceptance?
What is fully accepting reality as it is, even if you don’t like it — so you can stop fighting what you can’t control.
What does “acting opposite” mean in DBT?
What is doing the opposite of what your urge is telling you?
What DBT skill helps you express your needs clearly and respectfully in relationships?
What is DEAR MAN?
True or false: DBT teaches that emotions are bad and should be avoided.
What is false? DBT teaches that emotions are natural and can be managed, not avoided.
Give one example of how you could use mindfulness in your daily life.
Answers will vary – e.g., deep breathing, paying attention while eating, noticing your surroundings, grounding with your 5 senses.
You feel overwhelmed and want to use or lash out. What’s one distress tolerance skill you could try instead?
Answers may vary — grounding, breathing, distraction, ride the wave, etc.
You feel like isolating when you're sad, but you know it’ll make it worse. What’s an opposite action you could try?
What is calling someone, going to group, leaving the house, or doing something active or social?
What skill helps you accept reality, even when it’s painful, so you don’t make it worse by fighting it?
What is radical acceptance?