A check on whether an emotional urge fits the facts, and how to act the other way when it does not.
About this test
Marsha Linehan's dialectical behavior therapy organizes skills into mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. These items ask you to notice, name, ride a spike, or make a clean request. The percent is how often the answer matched the skill. DBT was built for people in intense pain. This page is education in the skills, not therapy and not a diagnosis.
Question 1 of 11
What this test asks
Before opposite action, what question comes first?
You are being followed and you feel afraid. What should you do with opposite action?
Sadness says cancel a kind friend and stay alone all week. The facts say you are lonely and the friend is steady. A fitting move is:
Anger says send a blast because a coworker forgot your name in a draft. The facts say it was a miss, not an attack. What is opposite?
Fear says do not apply, because you might be average. The facts say you meet the posted requirements. Opposite action is:
Shame says hide because you stumbled over a sentence. No one was harmed. What is the opposite move?
You snapped and hurt someone. Guilt says repair. Does that urge fit?
You choose a small opposite action. How do you do it all the way without making it huge?
You went to the visit and sadness stayed at a 6. What is a fair review?
How often should you expect to practice this?
You want a review question for after the action. Which one serves the skill?
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