Test your knowledge about Dialectical Behavior Therapy (DBT) with this quiz game!
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1
What does DBT stand for?
3
What is the main goal of DBT?
4
Which of the following is a core component of DBT?
5
What is the purpose of the Diary Card in DBT?
6
Which disorder is DBT commonly used to treat?
7
What is the purpose of the Interpersonal Effectiveness skills in DBT?
8
Which of the following is a distress tolerance skill in DBT?
9
What is the role of the therapist in DBT?
10
Mindfulness helps sustain attention to feelings, emotions and thoughts in the present moment _________.
11
Mindfulness has roots in what philosophy?
12
Mindfulness is the bridge between our ___ and ___?
13
Mindfulness can be broken down into two steps, they are?
14
Awareness is living in what moment?
15
The goal of Acceptance is to experience less of what?
16
What is the ability to exert control over one's own emotional state? It may involve behaviors such as rethinking a challenging situation to reduce anger or anxiety, hiding visible signs of sadness or fear, or focusing on reasons to feel happy or calm.
17
Developing ______ is similar to building muscle: we have to exercise it to improve our control over ourselves. Mindfulness is one way of developing this ______. It also helps improve our understanding of why we respond in particular ways, which can help stop habitual or reactive behavior. This is what?
18
A key aspect of mindfulness is noticing when your attention wanders and intentionally bringing it back to whatever you’re doing in the present, over time this improves your ability to ________.
This has another benefit, as well: when you’re focusing on the present and whatever you’re doing in that moment, you’ll have a better ______ of it later.
19
When you’re in the present moment more often, you’re more able to _______?
20
Mindfulness can be broken down into four steps:
21
Mindfulness isn’t so much about ______ in the present moment; it’s about noticing when your attention has wandered and ______ to the present.
22
______ exercises help you live your life more mindfully and be in the present moment on a regular basis.
23
______ exercises help you become more aware of their internal experiences, increasing self-awareness and the ability to manage yourself more effectively
24
_______ skills help you get to a more manageable emotional place for crisis survival.
25
You’re at your emotional breaking point. Maybe the worst has happened, or maybe it was just the “last straw”. The DBT distress tolerance skill you need is _____. This skill is designed to bring you down from the metaphorical (hopefully not literal) ledge
26
The DBT Distress Tolerance skill TIPP stands for:
27
_____ is the state of mind when we are aware of our emotions as well as what facts and reasons have to say.
28
_______ is a space in which our thoughts run wild. In this place, emotions run the show and drive our actions and decision-making.
29
______ is our reasonable self who guides us by weighing costs and benefits of a situation.
30
The DBT distress tolerance acronym _______ is a group of skills to help you tolerate a negative emotion until you are able to address and eventually resolve the situation. These techniques are designed to keep your emotions manageable until you can resolve the problem.
31
The DBT Distress Tolerance skill ACCEPTS stands for:
32
The dialectical behavior therapy skills in ______ help you tolerate your distress until the appropriate time to resolve the situation. Once you’re ready and able to address the problem head on, other skills, such as DBT Interpersonal Effectiveness, can help you get your needs met.
33
Whether the circumstance is small (you just broke your shoe) or big (you just broke your foot), there will be many times that you don't have control over an unpleasant event. During these times, you'll need distress tolerance to make it through the situation without engaging in unhealthy behaviors. Intense emotions don't last forever. You can use the dialectical behavior skill ______ to tolerate emotions until the intensity subsides.
34
The DBT Distress Tolerance skill IMPROVE stands for:
35
The distress tolerance techniques found in ______ can be used anywhere, and anytime you need to tolerate a situation that you can’t change. Practice these techniques during minor situations and they’ll come to you naturally when bigger problems arise.
36
Making sensible decisions can be difficult, especially when you're not in Wise Mind. Dialectical behavior therapy suggests using a ______ list to weigh out the consequences of your decision.
37
Another simple way to increase your distress tolerance in a crisis situation is to use your body's senses. ________ through senses can quickly reduce the intensity of negative emotions.
38
Your senses are a tool you’ll always have with you to reduce the intensity of a situation. Try focusing on only one sense at a time to incorporate mindfulness into the _______ skill.
39
_________ acknowledges that we all have choices, and it sometimes comes down to choosing whether or not we are going to accept the reality of our situation. You can choose to stay miserable about the situation, or you can choose to accept it and move forward.
40
_______ is a DBT skill used to help us understand the function of emotions, the action urge that accompanies each emotion, and whether to heed or oppose these urges. The following skills also help reduce vulnerability, increase resiliency against unwanted emotions, and improve overall mental health.
41
The purpose of the ______ skills is to decrease your vulnerability to experiencing unwanted emotions
42
The goals of DBT's _________ skills are to build and maintain positive relationships. These skills are often natural in people who have experienced healthy relationships throughout their lives. DBT has dissected these traits and formed them into four concrete skills. Mastering these skills can be helpful for anyone, but especially for individuals who have experienced trauma or struggle with an attachment disorder.
43
You can easily remember Interpersonal Effectiveness skills skills by their acronyms. They are?
44
______ is a newer DBT interpersonal effectiveness skill. It was developed to reduce negative emotions toward others. You won't need to use this skill in every interaction, but it will be helpful when interpersonal problems arise and you're feeling upset.
45
______ is about maintaining your self-respect during conflict. You'll want to use these skills first in sequential order, and then all together.
46
The _____ skill is useful in every interpersonal relationship. Whether it's your first time meeting this person or you've been married for 45 years, this skill will help to build and maintain positive relationships.
47
______ is the interpersonal skill used to ask for something in a respectful and effective way that builds and maintains a relationship--whether or not you actually get what you are asking for.
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