| Is this true for you? | YES | NO |
| I feel tense, stressed, or on edge even when there is nothing immediately confronting me in the moment. | ||
| I can’t seem to relax as much as I would like to, even when I try. | ||
| My hands shake or I’m anticipating failure a good deal of the time. | ||
| I jump when a loud noise comes, even though I later find it wasn’t anything dangerous. | ||
| It takes me a lot longer than other people to relax. | ||
| I’m always prepared or expecting something bad to happen to me. | ||
| I feel vulnerable, like many things can hurt me, even though no one in particular is trying to hurt me. | ||
| My emotions always seem to be “on” or prepared to be “on,” even though I try to be calm and relaxed. | ||
| I feel depressed. | ||
| My feelings are intense, but I just can’t get moving. | ||
| Sometimes I just wish I could die. | ||
| It doesn’t take much to get me going (I react emotionally to even minor events.) | ||
| Many times “emotional” commercials make me cry. | ||
| I wear my feelings on my sleeve in that, when I feel something, I typically express it openly. | ||
| Other people tell me I’m an emotional person. | ||
| I believe I feel my emotions more intensely than others do. | ||
| When someone else hurts, I frequently hurt with them. | ||
| I seem to be keyed in to what others are thinking and feeling. | ||
| Once I feel an emotion, it’s hard for me to stop feeling it. | ||
| My strong emotions seem to last forever. | ||
| I can’t stop feeling anxious or depressed without great effort. | ||
| My feelings frequently don’t tell me how I should best behave or what to do next. | ||
| I can’t trust my gut reactions like others seem to be able to do. | ||
| I wish I could eliminate my feelings, since they seem to get in my way rather than help me most of the time. | ||
| When I feel tense, I do everything possible in order to feel differently as fast as possible. | ||
| When someone hurts me, I immediately leave the room, usually no matter what the consequences or how it will look. | ||
| When I begin to feel down and depressed, I can’t stand it. | ||
| I can’t stand strong emotions, even if they are normal. | ||
| I stay away from people who make me uncomfortable, even if they are not mean to me. | ||
| I avoid situations and people who have hurt me in the past, even when this is difficult to do. | ||
| I do whatever I can to avoid being hurt, even though I may miss opportunities to get what I want. | ||
| People who know me well might call me a “fraidy cat” because I won’t take chances. | ||
| I’m afraid of my strong feelings. | ||
| I can’t wait to solve my problems, even though I know it took a long time for the problems to develop. | ||
| I would say I’m impulsive. I do things without a lot of thinking because I want quick results. | ||
| People tell me I’m impatient because I want what I want now. | ||
| I’m anxious because I feel that my problems are so bad they should be changed immediately. They are so bad that I can’t wait for my problems to be solved. | ||
| I feel dread about the future. Something bad is going to happen if I’m not careful. | ||
| I frequently do things without thinking them through. | ||
| I feel pressure to make changes to my life. |
Number of YES answers:
More than 20 Sign up for DBT immediately!
15-20 DBT definitely has something for you.
5-15 DBT has something to offer you.
Fewer than 5 DBT is probably not for you.
