DBT Basics
What does DBT stand for?
Dialectical Behavior Therapy
Thoughts influence feelings and ______.
Behaviors / actions
Mindfulness means paying attention to the ______ moment.
Present
Distress tolerance skills help you get through a ______ without making it worse.
Crisis
Emotions give us ______ or signals about situations.
Information / messages
DBT was created by this psychologist.
Marsha Linehan
A deeply held belief about yourself or the world is called a ______ belief.
Core belief
In DBT, the three “what skills” are observe, describe, and ______.
Participate
The DBT skill STOP starts with the letter S meaning this.
Stop
Name one healthy way to regulate strong emotions.
Examples: exercise, talking to someone, mindfulness, sleep, journaling
DBT balances two ideas: acceptance and this opposite approach to help people grow.
Change
If someone believes “I always fail,” this type of thinking error is happening.
Overgeneralization (or cognitive distortion)
“Wise Mind” is the balance between Emotion Mind and this other mind.
Reasonable Mind
Name one skill from the TIP distress tolerance skills.
Temperature change, Intense exercise, Paced breathing, or Paired muscle relaxation
The DBT skill DEAR MAN helps with this type of communication.
Assertive communication / asking for what you need
DBT was originally developed to treat this mental health condition.
Borderline Personality Disorder
In CBT/DBT models, what usually comes first: thought, emotion, or behavior?
Thought
Name one DBT mindfulness “how skill.”
Non-judgmentally, One-mindfully, or Effectively
Radical acceptance means fully accepting ______ you cannot change.
Reality / situations
Opposite Action means doing the opposite of what your emotion urges when the emotion is ______.
Not justified or not effective
This concept in DBT means two seemingly opposite things can both be true at the same time.
Dialectics
Explain how changing a thought can change an action in the DBT model.
Example answer: If someone changes “I can't do this” to “I can try,” they may attempt the task instead of avoiding it.
This mindfulness practice involves noticing thoughts without judging them as good or bad.
Nonjudgmental awareness
Why is distress tolerance important when emotions are very intense?
Because it prevents impulsive or harmful reactions during emotional crises.
Give an example of using opposite action when feeling anxiety.
Example: approaching a feared situation instead of avoiding it.