Mindfulness is balancing emotion mind and wise mind.Distress Tolerance is when you have a problem you cannot solve, but you don't want to make it worse.Emotion Regulation is having less negative emotions and vulnerability, and more positive emotional experiences.Interpersonal Effectiveness is asking for what you want and saying no effectively.

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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