Name That Skill
This skill tells you to Stop, Take a step back, Observe, and Proceed mindfully.
What is STOP?
Someone cuts you off in traffic and you immediately want to scream at them. Name one DBT skill you cold use before reacting.
What is STOP or Wise Mind?
True or false: The goal of Emotion Regulation is to never experience negative emotions.
What is False? The goal is to understand and manage emotions effectively, not eliminate them.
What does the "T" in TIPP stand for?
What is temperature?
What do the letters DBT stand for?
What is Dialectical Behavior Therapy?
This skill helps you balance your emotional reaction with logical thinking.
What is Wise Mind?
You get a text saying, "We need to talk," and immediately assume you're in trouble. Which skill could help you challenge that assumption?
What is Check the Facts?
What does the "P" in the PLEASE skills stand for?
What is Treat Physical Illness?
Name 3 of the five senses you can use when practicing self soothe.
What is sight, sound, smell, taste, or touch?
Name two of the four main DBT skill modules.
What is Mindfulness, Distress Tolerance, Emotion Regulation, or Interpersonal Effectiveness.
This skill involves acting opposite to an emotional urge when the emotion doesn't fit the facts or following the urge would be ineffective.
What is Opposite Action?
You're overwhelmed, your heart is racing, and your emotions are at a 10. Name a DBT skill that can help reduce your physical arousal.
What is TIPP?
You feel angry, but underneath that anger you're actually hurt. what do we call the hurt you felt first?
What is Primary Emotion? Anger may be the secondary emotion.
This skill means acknowledging reality as it is, even when you dislike or disagree with it.
What is Radical Acceptance?
What does it mean when we say "two things can be true at the same time"? Give an example.
What is dialectical thinking- two seemingly opposite perspectives can both contain truth? Example- "I can love someone and still need boundaries."
This skill helps you separate what actually happened from the assumptions you're making.
What is Check The Facts?
A friend keeps asking you for favors, but you're exhausted and need to say no. Which interpersonal effectiveness skill could help you communicate your boundary?
What is DEAR MAN or FAST?
Name two ways that poor sleep, hunger, or physical illness can make managing emotions harder.
What is they can increase emotional vulnerability, irritability, sensitivity, or reduce coping capacity?
Name four different ways to distract yourself using the ACCEPTS skill.
What is Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, or Sensations?
What's the difference between validation and agreement?
What is validation means acknowledging that someone's feelings or experiences make sense in context. Agreement means sharing their opinions or conclusions?
This skill uses Describe, Express, Assert, Reinforce, Mindful, Appear Confident, and Negotiate to help you ask for what you need.
What is DEAR MAN?
You made a mistake at work and feel ashamed. You want to hide and avoid everyone. What skill might help if the shame- driven urge is ineffective?
What is Opposite Action?
You're feeling intense guilt after setting a reasonable boundary, even though yo haven't violated your values. How might Check the Facts and Opposite Action work together?
What is check whether the guilt fits the facts. If it doesn't, maintain the healthy boundary instead of automatically apologizing or giving in?
Explain the difference between Radical Acceptance and approval or giving up.
What is Radical Acceptance means acknowledging reality as it is. It does not mean approving of what happened, excusing harmful behaviors, or giving up on changing what you can control?
Name the three WHAT skills and the three HOW skills of DBT mindfulness.
What is WHAT Skills- Observe, Describe, Participate
HOW skills- Nonjudgmental, one mindfully, effectively?