DBT
When should distress tolerance skills be used?
During crisis/high distress.
Something that increases the urge to use?
Trigger
Relapse often starts before substance use.
True.
Grief only happens after death.
False. Grief can occur after any significant loss (relationships, health, jobs, sobriety, identity, etc.).
Name one person you could reach out to when you're struggling.
Therapist, sponsor, friend, family member, pastor, peer, etc.
Radical Acceptance means approving of what happened.
False
True or False: Avoiding all triggers forever is realistic.
False
Name one early warning sign that someone may be at risk for relapse.
Isolating, missing meetings, increased stress, dishonesty, romanticizing past use, poor self-care, stopping medication, etc.
Self-compassion means...
Treating yourself with kindness.
When you're angry, what's one healthy coping skill that doesn't involve taking it out on someone else?
Walking away, deep breathing, exercise, journaling, talking to a trusted person, etc.
The "A" in ACCEPTS stands for...
Activities.
What are the triggers HALT stands for?
Hungry, angry, lonely, or tired.
Why is having a relapse prevention plan important?
It helps you recognize warning signs, prepare coping strategies, and know who to contact before a lapse turns into a relapse.
Name one healthy way to cope with grief.
Talking to someone, journaling, prayer, exercise, support groups, creating a memory, etc.
Name three habits that build emotional resilience.
Sleep, exercise, healthy eating, therapy, meetings, prayer, hobbies, social support, etc.
If fear tells you to avoid something safe, what DBT skill might help?
Opposite Action
Give two healthy ways to cope with a trigger.
Call sponsor, leave situation, deep breathing, meeting, journal, etc.
What does it mean to "play the tape through"?
Thinking beyond the immediate urge and considering the long-term consequences of using.
What emotion besides sadness can grief cause?
Anger, guilt, relief, numbness, anxiety, confusion, loneliness, etc.
Name one grounding technique:
Wise Mind is a balance between...
Emotion Mind and Reasonable Mind.
You're arguing with a loved one and start thinking, "One drink would calm me down." What could you do before acting on that thought?
Any healthy coping strategy.
Why is honesty considered one of the most important relapse prevention skills?
It helps people seek support before a situation worsens.
Name one myth about grief.
"You should be over it," "Crying means you're weak," "Grief has five neat stages," etc.
Why do healthy coping skills sometimes feel harder than unhealthy ones?
They take practice, don't provide immediate relief, require effort, etc.