DBT Skills
being in the present
what is mindfulness?
What is distraction?
Healthy coping skills help us
a.) Deal with stressors in our lives b.) Work through our emotions and problems c.) Process our thoughts and emotions d.) All of the above
d.) All of the above
Using healthy coping skills allow us to take a minute and process what is happening with our emotions, stressors, thoughts, and problems.
The 5-4-3-2-1 skill uses your 5 senses to help you self-soothe and ground
True
delighted, pleased, or glad, as over a particular thing
What is happy?
recognizing and controlling your emotions
what is emotional regulation?
What is opposite action?
1) What emotion frequently is shown with a red face, tense muscles, and clenched fists?
A.) Fear B.) Excited C.) Anger D.) Embarrassed
C. Anger
True or false
Healthy coping skills are used to avoid problems in our lives
False
Coping skills help us work through problems in a healthy way
a strong feeling of annoyance, displeasure, or hostility
what is anger?
reacting less often or less intensely to distress
what is distress tolerance?
This coping skill can be used at program and is helpful for feelings of anger, but requires asking a staff member to take you outside and making a stop at the freezer
What is throwing ice?
3) What emotion do people frequently describe as giving them knots in their stomachs, quick and shallow breathing, and shaky body?
A.) Nervous B.) Excited C.) Angry D.) Jealous
A.) Nervous
True or false
Coping skills are something everyone is born knowing how to do
False
Coping skills are learned throughout our lives
affected by unhappiness or grief; sorrowful or mournful
What is sad?
the ability to accept situations that are outside of your control without judging them, which in turn reduces the suffering that is caused by them
What is radical acceptance?
This skill involves describing the dilemma at hand and examining the advantages & disadvantages for each of the viable options.
4) Which coping skill would be appropriate to use during a group in program?
A.) listening to music with headphones B.) an appropriate fidget C.) exercising D.) watching TV
B.) an appropriate fidget
ACCEPTS stands for:
Activities
Centering
Comparisons
Emotions
Power
Thorough
Sensation
FALSE
ACCEPTS stands for:
Activities
Contributing
Comparisons
Emotions
Push Away
Thoughts
Sensation
full of mental distress or uneasiness because of fear of danger or misfortune; greatly worried; apprehensive
the 4 components of TIPP
What is Temperature, Intense Exercise, Paced Breathing, Paired Muscle Relaxation
the process of taking care of oneself with behaviors that promote health and active management of illness when it occurs.
what is self-care?
When is the best time to use a coping skill?
A.) When you feel yourself beginning to get triggered
B.) Right before you explode
C ) After you explode
D.) When you are already escalated
A.) When you feel yourself beginning to get triggered
True or false
spongebob is a yellow sponge
true
he is absorbent and yellow and porous
warmly or deeply appreciative of kindness or benefits received; thankful
What is grateful?