Mindfulness
True or False: Mindfulness in DBT means clearing your mind completely and thinking about nothing at all.
False - it means noticing your thoughts and feelings without judging them, not emptying your mind.
This skill is about getting through a painful or crisis moment without making things worse.
What is distress tolerance?
What is the name of the skill that helps your understand, name, and manage emotions like anger or sadness?
What is Emotion Regulation?
Which best reflects the goal of Interpersonal Effectiveness?
A. winning every disagreement.
B. assertive communication and conflict resolution.
C. avoiding all confrontation permanently.
What is B?
What is the largest ocean on Earth by surface area?
What is Pacific Ocean?
Fill in the Blank: Mindfulness teaches you to focus on the present moment and observe your thoughts and feelings without ____.
What is judgment?
True or False: Distress Tolerance is about fixing the problem that's causing your pain right away.
False - it's about surviving the crisis in the moment, not solving the underlying problem.
True or False: Emotion Regulation teaches you to suppress your feelings so you don't feel them at all.
False - it teaches you to understand and manage emotions, not eliminate them.
Fill in the blank: This skill helps you build and keep relationships based on mutual _____.
What is respect?
True or False: Lightning never strikes the same place twice.
What is False.
Which of these best describes a mindfulness practice?
A. Planning tomorrow's schedule in detail.
B. Paying full attention to the taste and texture of your food while eating.
C. Replaying an old argument in your head.
What is B?
Fill in the blank: One goal of Distress Tolerance is to get through a crisis safely without resorting to ____ .
What is self-harm?
What word completes this: A key part of Emotion Regulation is learning to identify and ____ your emotions instead of being controlled by them?
What is manage (or name)?
True or False: Being assertive under this skill means being aggressive or demanding.
What are False - assertiveness means clearly and respectfully stating your needs.
Which planet has the most moons?
What is Saturn?
Someone catches themselves spiraling about a mistake from last week, so they stop and bring their attention back to their breathing and what's around them right now.
What are they practicing?
What is practicing Mindfulness?
Which is an example of a distress tolerance skill?
A. holding an ice cube during a wave of panic.
B. journaling about your five year goals.
C. scheduling a dentist appointment.
What is A?
True or False: Emotion Regulation includes intentionally doing things to build positive emotions, not just managing negative ones.
What is True? People often assume this skill is only about controlling anger or sadness, but building positive experiences is also part of it.
Fill in the blank: This skill balances three things at once: getting your needs met, keeping the relationship intact, and keeping your ____.
What is self-respect/
What is the hardest natural substance on Earth?
What is diamond?
True or False: Mindfulness is only taught once at the beginning of the program and doesn't come up again.
What is False - it's revisited throughout as a foundational skill woven between the other modules.
What's the key difference between Distress Tolerance and Emotion Regulation, in terms of timing?
Distress Tolerance is about surviving the moment; Emotional Regulation is about managing emotions over the longer term.
Fill in the blank: Naming and identifying an emotion accurately is considered a necessary _____ before you can actually manage it.
What is a first step?
True or False: Since Interpersonal Effectiveness values keeping relationships intact, it always prioritizes the relationship over your own self-respect.
What is False.
What is the only letter that does not appear in any U.S. state name?
What is Q?