DBT Review

Skills

100

What is distress tolerance?

Skills we use to get our emotions closer to baseline.

200

The STOP skill consists of the following sequence:

Stop, Take a step back, Observe, Proceed mindfully.

300

Using the five senses to move through distress.

Self-soothe.

400

Making a grid list to weigh the outcomes of acting on behaviors and using skills. 

Pros and cons

500

Give an example of how you would use PROs and CONs.

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Pros and Cons

100

Define Pros and Cons

Is a distress tolerance skill for teens to use as they make decisions. The grid looks at both advantages and disadvantages of options and tolerating pain; avoiding harmful behaviors; and acting impulsively. 

200

What are the categories of "Pros and Cons" 

1. Acting on the urge 

2. Resisting the Urge 

3. Pros 

4. Cons

300

Give me a situation where you can use "pros and cons" and why? 

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400

"Pros and Cons" can help you change your behavior. True or False 

TRUE

500

Give me a situation and walk me through your thought process of using "Pros and Cons" to change it? 

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Mindfulness

100

Does mindfulness require external tools (ex: a meditation app or a stress ball)?

No.

200

What are the three states of mind in DBT?

Reasonable mind, emotional mind, wise mind. 

300

What is the ideal state of mind in DBT?

Wise mind. 

400

Give an example of how you would practice mindfulness

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500

Will your brain always be quiet while practicing mindfulness?

No.

Distress Tolerance & Radical Acceptance

100

Radical Acceptance Exercises 

1. Deep Breathing 

2. Practicing Mindfulness 

3. Examining Expectations 

4. Acknowledging and Accepting Emotions and Situations 

5. Pros and Cons List 

200

Define Radical Acceptance 

A DBT skill that focuses on your ability to accept situations that are outside of your control without judging them, which reduces suffering

300

Radical Acceptance can help you shift your focus/perspective on a situation to reduce adverse harm? True or False 

True

400

Give me an example of using radical acceptance to self-regulate. 

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500

Are distress tolerance skills meant to be used on a daily basis?

It is not necessary, unless one is undergoing a crisis situation. 

Trivia

100

Leonardo da Vinci's “Mona Lisa” hangs in what museum?

The Louvre Museum in Paris

200

According to Guinness World Records, what's the best-selling book of all time?

The Bible 

300

What is the largest bone in the human body?

Femur

400

Which three zodiac signs are water signs?

Cancer, Pisces, and Scorpio

500

What fast food chain once used the slogan "Think outside the bun"?

Taco Bell