DBT Foundations
The main goal of DBT skills is to help youth:
A. Eliminate emotions
B. Avoid problems
C. Manage emotions effectively
D. Control other people
Answer: C
Explanation: DBT teaches practical tools to help young people understand and manage strong emotions rather than avoid or suppress them.
How many core DBT skills modules are there?
A. 2
B. 3
C. 4
D. 5
Answer: C
Explanation: The four modules are Mindfulness, Distress Tolerance, Emotion Regulation, and Interpersonal Effectiveness.
The “P” in TIPP stands for:
A. Patience
B. Progressive muscle relaxation
C. Processing
D. Positivity
Answer: B
Explanation: Progressive muscle relaxation reduces physical tension, which helps lower emotional intensity.
The first step in regulating emotion is to:
A. Suppress it
B. Identify and label it
C. Avoid it
D. Argue with it
Answer: B
Explanation: Naming an emotion helps you understand it and reduces impulsive reacting.
The goal of interpersonal effectiveness skills is to:
A. Win arguments
B. Control others
C. Maintain relationships and self-respect
D. Avoid conflict completely
Answer: C
Explanation: These skills help you get your needs met while keeping relationships healthy and respecting yourself.
The word “dialectical” in DBT means:
A. Diagnosing disorders
B. Balancing opposites
C. Behavior tracking
D. Reward systems
Answer: B
Explanation: Dialectics means two things can be true at the same time - for example, “I’m trying my best” AND “I can improve.” DBT balances acceptance and change.
DEAR MAN is a skill from which module?
A. Mindfulness
B. Interpersonal Effectiveness
C. Distress Tolerance
D. Emotion Regulation
Answer: B
Explanation: DEAR MAN teaches how to ask for what you need clearly and respectfully while maintaining relationships and self-respect.
ACCEPTS skills are mainly used to:
A. Solve long-term problems
B. Distract temporarily during intense emotions
C. Avoid responsibility
D. Confront authority
Answer: B
Explanation: ACCEPTS helps you get through emotional spikes safely without making impulsive choices.
Opposite Action is used when the emotion:
A. Doesn’t fit the facts
B. Is strong
C. Is comfortable
D. Is validated
Answer: A
Explanation: If an emotion doesn’t match the situation, acting opposite to its urge can help shift it.
DEAR stands for Describe, Express, Assert, and:
A. Retreat
B. Reinforce
C. React
D. Relax
Answer: B
Explanation: Reinforce means explaining the positive outcome if the other person follows through.
DBT combines cognitive behavioral strategies with:
A. Hypnosis
B. Mindfulness
C. Dream analysis
D. Free association
Answer: B
Explanation: Mindfulness helps youth notice thoughts and feelings without immediately reacting, which strengthens self-control.
TIPP skills are part of:
A. Emotion Regulation
B. Interpersonal Effectiveness
C. Distress Tolerance
D. Family Therapy
Answer: C
Explanation: TIPP skills help calm your body quickly when emotions feel overwhelming.
Self-soothing skills focus on engaging:
A. Thoughts only
B. The five senses
C. Medication
D. Conflict resolution
Answer: B
Explanation: Using sight, sound, smell, taste, and touch helps ground your body and calm your nervous system.
The “PL” in PLEASE stands for:
A. Positive living
B. Physical illness
C. Peer limits
D. Problem learning
Answer: B
Explanation: Taking care of physical health lowers emotional vulnerability.
You ask for an extension on an assignment. Which response is MOST likely to increase the chances of getting a “yes”?
A. “You have to give me more time.”
B. “This is unfair.”
C. “I’ve been sick this week. I can turn it in Friday, and that will help me do better work.”
D. “Whatever.”
Answer: C
Explanation: Clear, respectful communication works best. Stating the situation, making a specific request, and explaining the benefit increases the likelihood of a positive outcome.
Emotional struggles can develop when emotional sensitivity combines with:
A. Strict rules
B. An invalidating environment
C. Too much structure
D. Academic pressure only
Answer: B
Explanation: When emotions are dismissed, ignored, or criticized, it can make it harder to learn how to manage them effectively.
PLEASE skills belong to:
A. Mindfulness
B. Emotion Regulation
C. Distress Tolerance
D. Behavioral activation
Answer: B
Explanation: PLEASE focuses on reducing emotional vulnerability by taking care of your body (sleep, food, treating illness, etc.).
The STOP skill helps you:
A. Ignore problems
B. React quickly
C. Pause before acting
D. Suppress emotions
Answer: C
Explanation: STOP stands for Stop, Take a step back, Observe, Proceed mindfully. It creates space between emotion and action.
Which situation is the BEST example of high emotional vulnerability?
A. Getting 8 hours of sleep and eating regularly
B. Feeling upset after an argument
C. Being exhausted, skipping meals, and stressed before a small problem happens
D. Practicing mindfulness daily
Answer: C
Explanation: When you’re already physically depleted or stressed, even small triggers can lead to big emotional reactions. Vulnerability factors lower your emotional resilience.
You disagree with a friend but want to keep the relationship strong. What is the most effective approach?
A. Prove them wrong immediately
B. Avoid saying anything
C. Acknowledge their perspective before sharing your own
D. End the conversation
Answer: C
Explanation: Acknowledging the other person’s perspective lowers defensiveness. When people feel heard, they’re more open to hearing you.
DBT focuses on building a:
A. Perfect life
B. Life worth living
C. Stress-free life
D. Highly controlled life
Answer: B
Explanation: The goal isn’t perfection or zero stress. It’s creating a life that feels meaningful and worth the effort.
Which module is the foundation of DBT skills?
A. Distress Tolerance
B. Emotion Regulation
C. Mindfulness
D. Interpersonal Effectiveness
Answer: C
Explanation: You can’t change what you don’t notice. Mindfulness builds awareness so the other skills work better.
Which statement best reflects the purpose of distress tolerance skills?
A. They solve the problem causing the emotion
B. They eliminate painful emotions permanently
C. They help you survive the moment without making it worse
D. They prevent emotions from happening
Answer: C
Explanation: Distress tolerance skills are about getting through intense moments safely. They don’t solve the long-term issue — they help you avoid impulsive reactions that could create bigger problems.
Which of the following is a core goal of emotion regulation skills?
A. Making sure you always feel calm
B. Decreasing the frequency and intensity of unwanted emotions
C. Avoiding uncomfortable conversations
D. Controlling other people’s behavior
Answer: B
Explanation: Emotion regulation isn’t about never feeling upset. It’s about reducing how often overwhelming emotions happen and how intense they become.
Interpersonal effectiveness balances three priorities:
A. Being right, being loud, being firm
B. Objectives, relationships, and self-respect
C. Rules, consequences, and rewards
D. Feelings, thoughts, and behaviors
Answer: B
Explanation: You balance getting what you want, keeping the relationship, and maintaining self-respect.