Mindfulness
This is the practice of focusing your attention on what is happening right now, rather than getting stuck in the past or worrying about the future.
What is Mindfulness?
These skills are designed to help you survive a difficult moment without making the situation worse.
What is crisis survival/distress tolerance?
This DBT skill asks you to check whether you're taking care of your basic physical needs, including sleep, eating, and avoiding substances.
What is PLEASE?
This DBT skill helps you remember the steps for asking for something or saying no.
What is DEARMAN?
Walking the Middle Path means finding a balance between two extremes through the use of this.
What is dialectical thinking?
In DBT, these are the three “how” skills of mindfulness.
What are nonjudgmentally, one-mindfully, and effectively?
The E in the Wise Mind ACCEPTS skill stands for this.
What is Emotions?
True or false: The goal of emotion regulation is to never experience uncomfortable emotions.
What is false?
In DEARMAN, the A stands for this.
What is Assert/Ask?
True or false: Two people can have different opinions about the same situation and both have some validity.
What is true?
You notice yourself thinking, “Everyone thinks I'm embarrassing.” Instead of treating the thought as a fact, you notice, “I'm having the thought that everyone thinks I'm embarrassing.” What mindfulness skill are you practicing?
What is observing?
You're extremely anxious in school and want to text your parent to pick you up, but you’ve already exceeded your absences for the year. Which distress tolerance skills allow you to give yourself some comfort and kindness to decrease your emotions so you can stay at school for the rest of the day?
What is self-soothing?
These skills reduce vulnerability to emotional mind and increase positive emotions.
What are ABC PLEASE skills?
You want your parent to let you stay out later. Instead of saying, “You NEVER let me do anything,” you calmly explain what happened and what you're asking for. Which DEARMAN skill are you using?
What is Describe?
Consequences that result in an increase in a behavior. They provide information to a person about what you want them to do.
What is a reinforcer?
You're eating your favorite snack while scrolling TikTok, texting a friend, and watching TV. Your therapist challenges you to do just one of those things with your full attention. What skill is this?
What is one-mindfully?
Name two strategies from IMPROVE the Moment skill.
What are imagery, meaning, prayer, relaxing actions, one thing at a time, brief vacation, or encouragement?
Why do we need to experience our emotions?
What is: emotions give us information, emotions communicate to and influence others, and emotions motivate us and prepare us for action ?
You're having an argument with a friend. You want to keep the relationship from getting worse while still communicating your needs. Which DBT interpersonal effectiveness skill focuses on maintaining the relationship?
What is GIVE?
Reduces a behavior by withholding previous reinforcement. When attention is reinforcing, ignore the unwanted behavior. Make sure you reinforce a desirable replacement behavior. What is this process called?
What is extinction?
Your friend doesn't respond to your text. Your brain immediately says, “They're mad at me!” Name one mindfulness skill you could use before reacting.
What is observe the thought without judgment, describe the facts, or one-mindfully focus on what you actually know?
You just received a terrible grade and feel like screaming, breaking something, or sending an angry message. Give two distress-tolerance skills you could use to get through the next 10 minutes without making things worse.
Any skills such as TIPP, STOP, distraction/ACCEPTS, self-soothing, IMPROVE the moment, or pros/cons.
You're feeling jealous because your friend is hanging out with someone else. Before deciding what to do, you ask yourself: “What emotion am I experiencing? What prompted it? Does the intensity fit the facts?” What DBT process are you using?
What is checking the facts?
A friend asks you to share something private that another friend told you. You want to say no without being rude or starting an argument. Name one interpersonal effectiveness skill you could use and explain how.
Any response using DEARMAN, GIVE, or FAST.
Your best friend is going through a breakup and talking to you about it during your free period. List some ways that you can validate them and how you would go about it.
Anything that involves; Actively Listen, be mindful of verbal and nonverbal communication, reflecting without judgment, or responding in a way that shows you are taking them seriously.