DBT
DBT stands for?
What is Dialectical Behavior Therapy?
honesty in recovery does NOT mean what?
Telling everyone everything
Name one example of a common "self-story" from the worksheet.
"I am a failure," "I always ruin things," "I am the anxious one"
Name one of the four communication styles covered today.
What is Passive, Aggressive, Passive-Aggressive, or Assertive?
What does CBT stand for?
Complete the big idea: "In DBT, two things can be ___ at the same time"
What is true?
Name one of the three honesty types covered.
Honest with self, honest with support, or honest with choices
What is the big idea about the stories your mind tells?
You may have a story about yourself, but you are not trapped inside that story
What's the difference between assertive communication and just being "nice"?
Assertive means clear, respectful, and honest — you can be kind and still stand up for yourself. It's not about avoiding conflict at all costs.
What are the 3 components of the CBT Triangle?
What is thoughts, feelings, and behaviors?
Name one of the 2 main DBT skill areas.
What is Mindfulness, Distress Tolerance, Emotion Regulation, or Interpersonal Effectiveness?
What's the difference between privacy and secrecy?
Privacy is appropriate boundaries about personal information; secrecy is hiding something that affects safety, treatment, trust, or risk
Name one phrase you can use to step back from a story.
"I notice my mind is telling the story that...", "I am having the story that..."
Someone says "It's okay, I don't care" but they actually do care a lot. What communication style is that?
What is passive- aggressive?
Fill in the blank: A ___ is something you do, something other people can see.
What is a behavior?
What is Distress Tolerance?
Getting through a hard moment safely
What is a "5% safer choice"?
A smaller safer step when the perfect choice feels too hard — it doesn't have to be a complete change
True or False: ACT asks you to argue with and disprove every story your mind tells.
False — it helps you notice the story without needing to disprove it
What are the three steps of the Assertive Formula?
Name it, Own it, Ask clearly
What is a situation?
What actually happened — separate from what your brain says about it
What does Radical Acceptance mean?
Noticing reality as it is right now, even if you don't like it
What's the difference between short-term relief and long-term safety?
Short-term relief calms, numbs, or avoids the problem quickly — but it doesn't fix anything. Long-term safety protects your future safety, trust, and progress, even if it's harder in the moment.
Someone says, "I'm just an anxious person, that's who I am." What would this ACT lesson say back to them?
Anxiety is something you experience, not the total definition of who you are — you're more than any one story your mind tells about you.
According to today's group takeaway, why does conflict often escalate?
Because people protect themselves instead of explaining themselves — the goal isn't perfect communication, just noticing your pattern one second earlier
If someone has the thought "I'm going to fail this test," how might that thought affect their feelings and behavior?
It could make them feel anxious, and that feeling might lead to a behavior like avoiding studying, procrastinating, or giving up early — showing how thoughts, feelings, and behaviors are all connected.