Enter Title

DBT Skills

100

DBT stands for _________

What is Dialectical Behavioral Therapy

200

Explain Interpersonal Effectiveness Acronym: GIVE

What is:

- (be) Gentle

- (act) Interested

- Validate

- (use an) Easy Manner

300

Explain Interpersonal Effectiveness Acronym: FAST

What is 

- (be) Fair

- (no) Apologies

- Stick to values

- (be) Truthful 

400

This involves communicating to another person and/or yourself that their feelings, thoughts and actions make sense and are understandable in that particular situation. 

***Remember: Validation DOES NOT mean Agreement

What is Validation or Self-Validation

500

Provide 3 examples of how you can use DBT skills when thinking about school

What is ____________

***DAILY DOUBLE

Mindfulness

100

Mindfulness is ______________

What is being aware of your present moment, focusing on one thing without multi-tasking, being fully aware without judgment, etc. 

200

I practice mindfulness by ___________

What is ______________

300

Provide 2 examples of how you can use Mindfulness when thinking about school

What is _______

400

These are 4 Healthy Coping Skills

What is exercise, talking to someone, relaxation techniques such as deep breathing or progressive muscle relaxation, using social support, journaling, etc. 

500

Using Mindfulness Can Be Helpful Because ________

What is it helps increase control over behavior, helps to reduce suffering and increase pleasure, assists to make wise decisions, focuses attention, increases compassion, reduces stress, etc. 

DEARMAN

100

D stands for _______

What is Describe

200

E stands for ______ 

What is Express

300

A stands for ______

What is Assert

400

R and M stand for ______ and ______

***DAILY DOUBLE

What is Reinforce and Mindful

500

A and N stand for ______ and ______

What is Appear Confident and Negotiate 

Distress Tolerance

100

Distress Tolerance is...

What is learning to cope with painful events

200

It is necessary to practice distress tolerance skills.

Why?

What is because life is not always pain free, always trying to avoid pain might lead to more problems and/or avoiding pain can lead to acting impulsively which might lead to you hurting yourself or not getting what you want. 

300

Explain your crisis plan.

***DAILY DOUBLE

What is _______________________

400

TIPP stands for ____, ____, ____ and ____

What is 

- Temperature

- Intense Exercise

- Paced Breathing

- Paired Muscle Relaxation (aka Progressive Muscle Relaxation)

500

When can you use the TIPP skill?

What is 

(1) when you are very upset

(2) when you feel your feelings strongly in your body

(3) when you notice you are about to give into an urge you are trying not to give into 

(4) when you are in a crisis or so overwhelmed you can't think or do anything else. 

MISC

100

These are 3 Types of Communication 

What is passive, aggressive and assertive

***DAILY DOUBLE

200

Non-verbal Communication Means ___________

What is facial expressions, posture, gestures, etc. 

300

Radical Acceptance Means __________

What is accepting the things you cannot change

400

4 Time Management Tips

What is getting enough sleep, create good study habits, develop a routine, stick with a routine, organize study space, stay focused on the task, avoid distractions, etc. 

500

Provide 3 Distracting Techniques of Wise Mind ACCEPTS

• A – Activities: Watch an episode of your favorite Netflix show, go for a walk or exercise, play video games, clean up a room or area in your home, hang out with a friend or your family, read a book, or complete a puzzle.
• C – Contributing: Sign up to do some volunteer work. Help a buddy or family member with a project. Donate items you no longer need, or simply do something nice for someone else such as providing words of encouragement or giving someone a hug.
• C – Comparisons: Think about how you feel now as compared to a different time. Remember how fortunate you may be, and think of the different people in the world who may be dealing with your same issue.
• E – Emotions: Read an emotional book. Watch an emotional movie. Listen to a powerful song or album. It can be all types of emotions. Watch a scary movie or a comedy or listen to relaxing music.
• P – Pushing away: Whatever the situation is, simply push it to the side for a while. Deny the problem for a moment. Block out painful thoughts or images from your mind and refuse to think about it.
• T – Thoughts: Count something, whether it’s to 10 or the number of flowers in a pot. Repeat words of your favorite song in your head or watch or read something thought-provoking.
• S – Sensations: Squeeze that stress ball. Take a hot or cold shower. Or crank up some loud music.