Quiz: Is RO DBT for you?

EMOTIONAL AWARENESS
The following descriptions are a good match for me—circle the number

5 VERY GOOD
4 GOOD
3 FAIR
2 POOR
1 VERY POOR

  • My emotional experiences often feel minimized.
  • There seems to be a mismatch between my inner and outer experience.
  • I have problems that are due to factors outside my control.
  • There are biological explanations for the problems I have.
  • It is difficult to distinguish between my emotions and bodily sensations.
  • I often minimize strong emotions (distress, pain, excitement), both in public and private
  • If asked, I will say “I’m fine” regardless of how I’m really feeling.
  • I tolerate distress very well.
  • If I have an angry outburst, it is most likely only in private.
  • My moods are for the most part, very stable and have very little variability or contrast in intensity.
  • It is hard to be spontaneous or silly.
  • It is hard to laugh at myself.
  • I prefer to play structured games.


EMOTIONAL EXPRESSION
The following descriptions are a good match for me—circle the number

5 VERY GOOD
4 GOOD
3 FAIR
2 POOR
1 VERY POOR

  • I mask my inner feelings, or show emotionally show emotional and facial expressions different than to what I am feeling.
  • I strive to ‘keep up appearances’ and to be seen as ‘in control’.
  • I try to be very social; I can keep a fake smile on.
  • Masking my emotions is a sign of maturity.
  • It is hard to disclose personal information.
  • I am uncomfortable disclosing personal information.


INTERPERSONAL RELATIONSHIPS
The following descriptions are a good match for me—circle the number

5 VERY GOOD
4 GOOD
3 FAIR
2 POOR
1 VERY POOR

  • I am cautious in relationships.
  • Achievement, social-recognition, performance, and appearance are considered highly important.
  • Avoiding feelings of vulnerability, humiliation or embarrassment take precedence in relationships.
  • Sometimes it is easier to abandon a relationship than to face conflict.
  • I strive to appear socially desirable, civil, polite or affable in order to avoid social disapproval.
  • Rules of etiquette govern social actions, even when the rule does not make sense for a given context.
  • It is easier to feel better about myself when I see those less socially desirable.
  • I find myself holding onto grudges or past hurts and experience periods of high envy/bitterness.
  • I believe that love or genuine caring is either false or impossible.

EMPATHY & VALIDATION SKILLS
The following descriptions are a good match for me—circle the number

5 VERY GOOD
4 GOOD
3 FAIR
2 POOR
1 VERY POOR

  • I often spend a lot of time rehearsing ‘apporpirate responses’ and carefully plan what I might say or do prior to social engagements.
  • Expressions I make of caring are ruled by a sense of obligation/duty.
  • It’s a struggle to understand another person’s perspective.
  • Only an outstanding performance is worthy of validation.
  • It’s hard to say ‘yes’ to new ideas/suggestions.
  • I find it difficult to compliment, praise, or help others.
  • I find it difficult to be praised or helped by others.
  • I desire recognition from others for my self-sacrifices, and for following the rules, but I don’t want anyone to know I want this.
  • It’s hard to admit to mistakes.
  • I generally apologize because it’s the socially appropriate thing to do or to avoid social disapproval.
  • When I offer advice to others, I feel frustrated and resentful when they don’t value my advice.
  • I feel uncomfortable with emotional displays.


RECEPTIVITY
The following descriptions are a good match for me—circle the number

5 VERY GOOD
4 GOOD
3 FAIR
2 POOR
1 VERY POOR

  • I find spontaneous and uncontrolled activities very difficult.
  • I try to avoid novel situations, and situations where I could be the center of attention.
  • I need structure and control.
  • I chastise myself after making a perceived mistake.
  • I plan for possible negative situations or eventualities.
  • I keep things in case they may be needed in the future, even when it’s clear that I don’t need them.
  • I do more than what Is necessary in order to make sure that I’m not seen as incompetent.
  • I try to focus on fixing problems rather than avoiding them.
  • It is hard to ‘sit’ with a problem; I can end up with impulsive fixes so that I can immediately relieve my anxiety.
  • It is hard to alter a planned course of action or revise a prior solution even if circumstances have changed, or there’s new feedback.

    OPENNESS

The following descriptions are a good match for me—circle the number

5 VERY GOOD
4 GOOD
3 FAIR
2 POOR
1 VERY POOR


  • I will agree with something to avoid criticism.
  • I will hide my true feelings to avoid critical feedback.
  • I will disagree with an opinion over minor inaccuracies.
  • I will answer a question with a question if I am criticized.
  • I will pretend I ‘didn’t hear’ a comment if I am criticized.
  • I will be vague if I am criticized.
  • I will criticize or minimize my accomplishments before someone else can.




Scoring:  Add up the numbers circled from each section:

0-6: unlikely to need RO-DBT

7-12: RO-DBT has something to offer you, and you may likely see improvements in your daily life

16-24: RO-DBT definitely has something to offer you, and you should contract us with any questions and for information about enrollment.

More than 24: RO-DBT is what you’ve been looking for, for a long time. You would definitely benefit from this form of therapy.

*However, if you’ve had yes answers to a lot of statements in multiple categories, RO-DBT may still be an effective and wise treatment option.

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