DBT

Question 1

What Skill (Mindfulness)

Answer 1

Observe, Describe, Participate

Question 2

How Skill (Mindfulness)

Answer 2

One-Mindfully, Non-Judgmentally, Effectively

Question 3

ACCEPTS (Mindfulness)

Answer 3

Activities, Contribution, Comparison/count blessings, Emotions (opposite), Pushing away, Thoughts, Sensations

Question 4

IMPROVE The Moment (Distress Tolerance)

Answer 4

Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, Encouragement

Question 5

Misc Skills (Distress Tolerance)

Answer 5

Pros/Cons, Observe The Breath, Half-Smile, Radical Acceptance

Question 6

Misc Skills (Mindfulness)

Answer 6

Self Soothe With 5 Senses

Question 7

3 Goals Of Interpersonal Effectiveness (Interpersonal Effectiveness)

Answer 7

Prioritize among interpersonal goals, consider options for intensity, saying ‘no’ and observing limits

Question 8

Goal Effectiveness: DEAR MAN (Interpersonal Effectiveness)

Answer 8

Describe, Express, Assert, Reinforce, Mindful of Objections, Act confident, Negotiate

Question 9

Relationship Effectiveness: GIVE (Interpersonal Effectiveness)

Answer 9

Gentle, act Interested, Validate, Easy manner

Question 10

Self-Respect Effectiveness: FAST (Interpersonal Effectiveness)

Answer 10

be Fair, no Apologies, Stick to values, Truthful

Question 11

Misc Skills (Interpersonal Effectiveness)

Answer 11

Empathy, “I feel” Statements, Effective Listening

Question 12

PLEASE MASTER (Emotion Regulation)

Answer 12

take care of Physical illness, balanced Eating, Avoid alcohol/mood altering drugs, balanced Sleeping, balanced Exercise, build MASTERy

Question 13

Goals of Emotion Regulation (Emotion Regulation)

Answer 13

Model Of Emotions, Functions Of Emotions

Question 14

Misc Skills (Emotion Regulation)

Answer 14

Increase Positive Emotions, Opposite Action, Experience My Emotions As A Wave, Practice Loving My Emotions

Question 15

TIPP (Distress Tolerance)

Answer 15

Temperature, Intense exercise, Paced breathing, Progressive muscle relaxation