DBT General
The goal of using distress tolerance skills is...
To get through a situation without making it worse.
Drawing, going to the gym, meditation, cooking, and praying are all examples of the skill of _____.
Activities
We self-soothe using our:
Five senses
The P in PROMISE stands for:
Prayer
T/F Radical Acceptance is important because we have to learn how to try to eliminate pain in our lives.
True
T/F - Distress tolerance includes skills of acceptance.
True!
Snapping rubber bands on your wrist when in distress is an example of the skill ___.
Sensations
What are the five senses used to self-soothe?
Touch, taste, smell, sight, hearing
The skill of ______ is important because everyone needs rest.
Relaxation
Accepting things for what they are is:
Radical Acceptance
The three states of mind are:
Emotional, rational, wise
Doing something for others rather than self is utilizing the skill of ____.
Contributing
Music, birds chirping, water moving through a river, are examples of soothing through ____.
Hearing
Positive self-talk is an example of:
Encouragement
In Radical Acceptance, what does "radical" mean?
All the way and completely.
Pain is ____, misery is _____.
Inevitable, Optional
Opposite Emotions
Essential oils, candles, scented lotions, are examples of self-soothing through the sense of ____.
Smell
Imagining yourself walking on a beach with a peaceful breeze and sounds surrounding you is an example of ______.
Imagery
Accepting reality while being flexible and effective at solving the problem is the skill of _____.
Willingness
The two types of distress tolerance skills are:
Crisis survival and reality acceptance.
After using the skill of Pushing Away Thoughts, it is important to:
Re-address the situation when you are regulated.
The point of self-soothing is to...
Regulate your emotions by yourself
Which skills helps us to understand or respond to life's twists and turns?
hint: "making lemonade out of lemons"
Meaning
Willing hands, mindful breathing, unclenched fists, open arms, are ways to practice _____ ______ with your body.
Radical Acceptance