Be here now
Taylor says, “I don’t know anything but I know I miss you.” Which DBT state of mind is she likely in?
emotion mind
In “Traitor,” Olivia channels pain into music. Which DBT distress tolerance skill is she using?
IMPROVE – Meaning (finding purpose in pain).
Why is naming emotions important before reacting?
You can’t change what you can’t name.
What does DEAR MAN stand for, and when should you use it?
Describe, Express, Assert, Reinforce, Mindful, Appear Confident, Negotiate — for asking for what you need.
Ariana sings “Thank U, Next” — how does this lyric show Middle Path thinking?
She accepts pain while feeling gratitude — holding both emotions.
When you focus on the lyrics and nothing else while listening to “All Too Well (10-Minute Version),” which mindfulness skill are you using?
one-mindfully
When you listen to music to distract yourself from overwhelming emotions instead of texting your ex, which skill are you using?
ACCEPTS – Activities/Distraction.
When Billie feels anxious before a show but performs anyway, which DBT skill is she using?
Opposite Action (for fear).
When Sabrina stays calm and flirty instead of defensive in “Feather,” which GIVE skill is she using?
Easy Manner.
When you can see both your parents’ points of view during an argument, what DBT concept are you practicing?
Dialectical thinking.
Name the three states of mind in DBT and describe which one represents balance.
Emotion Mind, Rational Mind, Wise Mind; Wise Mind = balance.
Olivia screams lyrics in her car to release anger safely. Which TIPP or distress tolerance strategy is that?
Sensations or intense activity to reset emotion state.
Billie’s lyric “I’m in love with my future” shows which emotion regulation goal?
Building positive emotions and self-respect.
How does validation help improve communication with friends or partners?
It helps them feel heard and reduces defensiveness.
Ariana’s “Positions” shows flexibility and balance — how does that relate to DBT?
She adapts her behavior to meet goals without losing self-respect.
When Taylor writes songs about her feelings without judging herself, which “How” skill is she showing?
Nonjudgmentally.
What’s one thing Radical Acceptance does not mean?
It doesn’t mean approving or liking the situation — it means accepting reality.
How can you check the facts when you feel rejected by a friend who didn’t text back?
Ask: Is there evidence they’re mad, or could they just be busy?
In “Nonsense,” Sabrina confidently expresses herself even when it’s awkward — which DEAR MAN component does this show?
Assert + Appear Confident.
What’s one way to find balance between validating your emotions and still holding yourself accountable for actions?
Acknowledge feelings are valid, but behaviors have consequences.
How does mindfulness help Taylor (and you) handle emotional triggers from past relationships without spiraling?
By noticing thoughts without reacting, staying grounded in the present.
After a breakup, how could you use the IMPROVE skill to survive emotional pain instead of acting impulsively?
Use “Imagery” to visualize calm, “Prayer” or “Encouragement” to self-soothe, and find “Meaning” in the experience.
If sadness doesn’t fit the facts but you isolate anyway, what’s the consequence — and which skill should you use instead?
Isolation worsens sadness; use Opposite Action and reach out to someone.
What’s one way to use FAST when standing up for yourself in a relationship?
Be Fair, don’t over-apologize, Stick to values, and be Truthful.
When you stop saying “always” and “never” about people and situations, what DBT mindset are you using?
Dialectics — both things can be true at once.